5 Shoulder Pain Relief Exercises You Can Do In Minutes Per Day

Exercise 1: Posture and Breathing for Shoulder Relief

Poor posture can limit shoulder mobility and increase pain. Try this exercise to improve thoracic extension, scapular retraction, and shoulder external rotation.

How to do it:

• Sit or stand tall with your arms out to the side in external rotation (thumbs up).
• Lift your chest and take a deep breath in.
• Breathe out as you relax and bring your arms back together.
• Repeat for 5 deep breaths, several times per day.

This exercise helps expand your rib cage, open the chest, and strengthen the rotator cuff.

Exercise 2: Wall Goalpost Exercise

This is a progression of the first exercise, done against a wall for support. It provides an active stretch and strengthening at the same time.

How to do it:

• Stand with your lower back flat against the wall.
• Bring your arms into a goalpost position with elbows bent at 90 degrees.
• Lift your chest and press your arms gently back toward the wall.
• Hold for 5–10 seconds, then relax.
• Repeat 5–10 times.

This exercise stretches the chest while strengthening the muscles between your shoulder blades and your rotator cuff.

Exercise 3: External Rotation Arm Raise

This exercise builds shoulder strength and stability, improving your ability to lift overhead comfortably.

How to do it:

• Start with your elbows bent and tucked in, forearms parallel.
• Externally rotate your shoulders and slowly raise your arms overhead.
• When you reach your limit, add a slight shoulder shrug.
• Lower slowly and repeat 5–10 times, holding each rep for 5–10 seconds.

Tip: Use a wall to slide your arms upward if it feels too difficult. For more challenge, add a resistance band around your wrists.

Exercise 4: Internal and External Rotation

Healthy shoulders need both external and internal rotation. This exercise improves mobility for movements like reaching behind your back or fastening a belt.

How to do it:

• Lying down or standing, move your arm between external and internal rotation.
• Use your opposite hand to gently stabilize the front of your shoulder.
• Only move as far as you can without your shoulder blade tipping forward.
• Repeat 10–15 times.

For extra stability, you can do this with your back against the wall.

Exercise 5: Scapular Clock (Backstroke Motion)

This exercise improves overhead reach and mobility by combining shoulder, scapular, and trunk movement.

How to do it:

• Move your arm in a circular motion as if swimming the backstroke.
• Rotate your trunk and shoulder blade as your arm circles overhead.
• Perform 10 circles on each arm.

If pain limits your range of motion, start with smaller circles. As mobility improves, aim for larger circles.

Conclusion

These five shoulder pain relief exercises can help you improve posture, reduce stiffness, and build strength in minutes a day. Practicing them regularly will help you stay mobile and avoid pain during daily activities.

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