Physiotherapy Exercises for Shoulder Pain Relief at Home

Shoulder pain is a common problem affecting athletes, office workers, and seniors alike. Whether it’s due to an injury, frozen shoulder, or poor posture, proper physiotherapy can significantly speed up recovery. At the Center for Sports Injury, we focus on safe, effective methods to help you regain strength and mobility. In this blog, we’ll cover the top 7 physiotherapy exercises for shoulder pain that you can do at home.

1. Pendulum Stretch

This gentle stretch helps loosen stiff shoulders, especially helpful for frozen shoulder physiotherapy.

How to do it:
Lean forward, let your affected arm hang down, and slowly swing it in circles.

The Center for Sports Injury recommends doing this daily for better mobility and pain relief.

2. Crossover Arm Stretch

A great way to stretch your deltoid muscles and reduce tightness.

How to do it:
Bring one arm across your chest and use the opposite hand to pull it closer. Hold for 30 seconds.

This is one of the most effective physiotherapy exercises for shoulder pain and stiffness.

3. Wall Climbing (Finger Walk)

This controlled movement improves flexibility in your shoulder joint.

How to do it:
Stand facing a wall. Using your fingers, walk your hand up the wall as high as you can go without pain.

At the Center for Sports Injury, this exercise is commonly used for early recovery.

4. Internal Rotation with Towel

Ideal for patients undergoing rotator cuff physiotherapy exercises.

How to do it:
Hold a towel behind your back with both hands and gently pull the towel upward using the unaffected arm.

Doing this regularly improves internal rotation and is part of most shoulder pain physiotherapy exercises plans.

5. Shoulder Blade Squeeze

This strengthens the muscles that support your shoulder joint.

How to do it:
Sit or stand straight. Squeeze your shoulder blades together and hold for 5 seconds. Repeat 10 times.

This is a key component in

physiotherapy exercises for shoulder pain

6. External Rotation with Resistance Band

Targets the rotator cuff muscles and builds strength.

How to do it:
Attach a resistance band to a stable surface. Hold the band with the affected arm, keeping your elbow close to your side, and rotate outward.

Center for Sports Injury specialists often recommend this for building muscle support around the joint.

7. Sleeper Stretch

Especially useful for tight posterior shoulder capsules.

How to do it:
Lie on your side with the affected shoulder under you and your arm bent 90 degrees. Use the other hand to push the wrist down gently.

This is a powerful stretch included in advanced physiotherapy exercises for shoulder pain.

Tips for Safe Recovery

• Don’t overdo it—stop if any exercise causes sharp pain.
• Apply ice after exercises if needed.
• Consistency is key—do these exercises 4–5 times a week.

Why Choose Center for Sports Injury?

The Center for Sports Injury provides personalized physiotherapy plans for every stage of your recovery. Whether you're recovering from surgery, managing rotator cuff physiotherapy exercises, or dealing with frozen shoulder physiotherapy, we help you regain function faster and safer.

At the Center for Sports Injury, your healing is our priority.

Conclusion

Following these physiotherapy exercises for shoulder pain regularly can lead to significant improvement in flexibility and strength. Always consult a specialist before starting any routine. For expert guidance, visit the Center for Sports Injury and begin your journey to pain-free movement.