Effective exercises to manage shoulder pain at home

How can I quickly fix my shoulder pain? Should I stretch my shoulder if it hurts? What exercise is best for shoulder pain?

Effectiveness of Shoulder exercises

Physiotherapy/exercises for shoulder pain, has been found to be effective when the focus is on the rotator cuff and scapular exercise program¹

• Comparison between the shoulder specific and non specific exercises has shown that the focus on the combination of rotator cuff and scapular exercise program can lead to a pain-free shoulder for 52 weeks.¹

It has also been established that shoulder abduction moving arm sideways and shoulder external rotation- reaching to the top of your head are impacted significantly in any shoulder injury.

• The combined effect of exercise therapy along with manual therapy, electrotherapy, Dry needling, Shockwave therapy has also been explored¹. Electrotherapy, including methods like TENS (Transcutaneous Electrical Nerve Stimulation) and ultrasound, plays a vital role in managing shoulder pain^1,4

These techniques help reduce pain and inflammation, making it easier for patients to engage in physical therapy exercises that promote recovery and mobility.

Here are the tools required to manage Shoulder pain home

1: Pulleys, Stick exercises, Active assisted exercises.

2: Resistance band

3: TENS unit (Transcutaneous Electrical stimulation unit)

4: Foam rollers

5: Heat or Cold packs

To maintain or gain the shoulder Range of motion- The following exercises can be performed.

Shoulder Pulley

1: Shoulder pulley– Shoulder injuries often require some form of immobilization which restricts the Activities of daily living. Active movements like forward flexion are encouraged as soon as the tolerance allows. The rope and pulley system has been found to elicit greater rotator cuff and deltoid activation⁵.

The pulley systems are made so that they can be hinged over a doorway at the home and the action to assist the injured side by guiding with the uninjured side is performed. Achieving tolerable and maximum flexion is encouraged while avoiding pulling hard or making sudden traumatic movements.

The exercise can be performed for 2-4 minutes at a time 2-5 times per day, or as directed by your physical therapist.

Self Assisted Flexion

2: Self-assisted flexion– The self-assisted flexion or moving the arm above your head can be performed by lying supine on the table. Either grab the injured arm with the uninjured and interlock the fingers. Gently guide the arm up and perform maximum flexion the shoulder allows without aggravation of the symptoms.

Mild discomfort is expected. The movement can also be performed by holding a dowel/ light broomstick in the hand. The exercise can be performed for 2-4 minutes at a time 2-5 times per day, or as directed by your physical therapist.

3:Table slide: Sitting by the side of the table on a chair, grab the arm as above and interlock the fingers, gently lean trunk forward sliding both forearms over the table until reaching his/her maximum tolerable flexion. The exercise can be performed for 2-4 minutes at a time 2-5 times per day, or as directed by your physical therapist.

4: Pendulum exercises: Find a bed/support to lean on that is comfortable on your back. Relax the arm on the painful side, letting it hang straight down. Slowly begin to swing the

Shoulder pendulum exercises

relaxed arm. Slowly begin to swing the relaxed arm. Move it in a small circle, gradually making it bigger if you can. Then reverse the direction. Next, move it backward and forward. Finally, move it side to side.

The exercise can be performed for 2-4 minutes at a time 2-5 times per day, or as directed by your physical therapist.

Let’s get going now!! Do the Home exercise plan, if you still have questions come and see me. We can chat, learn and assess the shoulder pain further and provide you with valuable educational resources and help resolve the pain with the effective Physiotherapy techniques. Call 604-533-1819 or book today online

References

1: Silveira A, Lima C, Beaupre L, Chepeha J, Jones A. Shoulder specific exercise therapy is effective in reducing chronic shoulder pain: A network meta-analysis. PLoSOne. 2024 Apr 29;19(4):e0294014. doi: 10.1371/journal.pone.0294014. PMID:38683828; PMCID: PMC11057978. https://pubmed.ncbi.nlm.nih.gov/38683828/
4: Y.H.J.M. Karela,b,∗, G.G.M. Scholten-Peetersa,d, M. Thoomes-de Graafa,b, E.Duijnc, J.B. van Broekhovene, B.W. Koesb, A.P. Verhagen- Physiotherapy for patients
with shoulder pain in primary care: a descriptive study of diagnostic- and therapeutic management dx.doi.org/10.1016/j.physio.2016.11.003 https://pubmed.ncbi.nlm.nih.gov/28801032/
5: Rabin A, Maman E, Dolkart O, Kazum E, Kozol Z, Uhl TL, Chechik O. Regaining motion among patients with shoulder pathology – are all exercises equal? Shoulder 17 Elbow. 2023 Feb;15(1):105-112. doi: 10.1177/17585732211067161. Epub 2021 Dec 21. PMID: 36895611; PMCID: PMC9990106. https://pubmed.ncbi.nlm.nih.gov/36895611/

Meenie
Physiotherapist

About the Author
Mandeep (Meenie) Hundal, M.SC PT, B.P.T Meenie has been working as a musculoskeletal Physiotherapist with more than 10 years of experience treating musculoskeletal injuries, she has been practicing since 2016 in Canada. Meenie has a Masters in Science Physiotherapy which she completed with merit and was awarded the vice chancellor scholarship award. She is certified in both IMS, Vestibular and Concussion rehabilitation.

Medical Disclaimer:
The information presented in this blog post is for educational purposes and should not be interpreted as medical advice. If you are seeking medical advice, treatment or a diagnosis, consult with a medical professional such as one suggested on this website. The willowwellnessphysio.ca and the author of this page are not liable for the associated risks of using or acting upon the information contained in this article.