Shoulder Pain Exercises

At Kansas Pain Management, we understand that shoulder pain can impact your quality of life. While interventional treatments like injections and nerve blocks are essential components of pain management, targeted exercises can enhance mobility, strengthen supportive muscles, and reduce discomfort.

Below are some recommended exercises to help manage and alleviate shoulder pain. These exercises should be performed with the guidance of your healthcare provider and may complement the treatments you receive at our clinic.

Pendulum Stretch

Purpose: To gently loosen the shoulder joint.
Instructions:
- Stand with your arm hanging down.
- Lean forward slightly, supporting yourself on a table or chair with the other hand.
- Let your affected arm dangle.
- Slowly move the arm in small circles (about a foot in diameter).
- Perform 10 circles in each direction, increasing the range of motion over time.
Reps: 10 circles each direction, once or twice daily.

Cross-Body Shoulder Stretch

Purpose: To stretch the shoulder muscles and improve flexibility.
Instructions:
- Sit or stand with a straight back.
- Use your non-affected arm to gently pull the affected arm across your chest, keeping the elbow straight.
- Hold the stretch for 15–30 seconds.
Reps: 3–5 reps each side.

Towel Stretch

Purpose: To enhance flexibility in the rotator cuff.
Instructions:
- Hold a towel behind your back with one hand and grab the opposite end with the other hand.
- Use your good arm to pull the affected arm up, stretching the shoulder.
- Hold for 20 seconds.
Reps: 5–10 reps, twice daily.

External Rotation with Resistance Band

Purpose: To strengthen the rotator cuff and shoulder stabilizers.
Instructions:
- Attach a resistance band to a sturdy object at waist height.
- Stand with your elbow at a 90-degree angle, close to your side.
- Hold the resistance band in the hand of the affected arm and rotate the arm outward while keeping the elbow close to your body.
- Return to the starting position slowly.
Reps: 10–15 reps, 2–3 sets.

Shoulder Blade Squeeze

Purpose: To strengthen the muscles that support the shoulder.
Instructions:
- Sit or stand with a straight back.
- Gently squeeze your shoulder blades together as if trying to hold a pencil between them.
- Hold the position for 5 seconds, then relax.
Reps: 10 reps, 2–3 sets.

Wall Angels

Purpose: To improve posture and shoulder mobility.
Instructions:
- Stand with your back against a wall, feet a few inches away from it.
- Keep your lower back, head, and shoulders in contact with the wall.
- Slowly raise your arms up along the wall, forming a “W” shape, and then slowly extend them overhead to form a “Y.”
- Lower them back to the “W” shape.
Reps: 10 reps, 2–3 sets.

Isometric Shoulder Abduction

Purpose: To strengthen shoulder muscles without straining the joint.
Instructions:
- Stand with your side against a wall.
- With your elbow bent at 90 degrees, push the side of your arm against the wall without moving the arm.
- Hold for 5–10 seconds.
Reps: 10 reps on each side, 2–3 sets.

These exercises help patients manage shoulder pain by improving strength and mobility.
If you experience any discomfort while doing these exercises, it’s crucial to consult with a healthcare professional before continuing.

We are here to help you find long term solutions!

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Contact us

For more information about back pain or exercises to strengthen your back, reach out to Kansas Pain Management Specialists by

calling (913)3399437 or request an appointment online.

We provide comprehensive, interventional pain management services across various locations in Kansas. You may book an appointment with us at Overland Park, Lawrence, Leavenworth/Lansing, and Ottawa, Missouri, Topeka, Belton & Kansas areas. With nationally recognized and award winning Physicians our providers are leaders in the field of pain management.