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  • Admin
  • Mon Oct 7

5 Simple Physiotherapy Exercises to Fix Shoulder Pain

Physiotherapy in Pickering for Shoulder Pain

Shoulder pain can be a frustrating and debilitating issue, whether it’s caused by poor posture, injury, or overuse. Fortunately, physiotherapy in Pickering offers effective solutions to relieve pain and restore mobility. With targeted exercises, you can strengthen your shoulder muscles, improve flexibility, and speed up the healing process. Here are five simple physiotherapy exercises you can do to help fix shoulder pain.

1. Pendulum Stretch

The pendulum stretch is a gentle exercise that helps to relieve stiffness and promote circulation in the shoulder joint.

How to do it:

  • Stand beside a table or chair and place your unaffected arm on it for support.
  • Lean forward slightly and allow your painful arm to hang down.
  • Gently swing your arm in small circles (clockwise and counterclockwise) for 30 seconds each direction.
  • As your shoulder starts to feel more flexible, increase the size of the circles.

Benefits: This stretch helps to mobilize the joint without putting too much strain on the shoulder muscles.

2. Shoulder Blade Squeeze

This exercise strengthens the muscles around your shoulder blades, which can reduce shoulder pain and improve posture. Physiotherapy in Pickering can help guide you through similar exercises tailored to your needs, ensuring proper technique and effectiveness.

How to do it:

  • Sit or stand up straight with your shoulders relaxed.
  • Gently squeeze your shoulder blades together as if you’re trying to pinch something between them.
  • Hold the squeeze for 5-10 seconds, then relax.
  • Repeat 10 times.

Benefits: Strengthening the muscles around your shoulder blades helps improve overall shoulder stability and relieves tension from the front of your shoulders.

3. Doorway Stretch

Tight chest muscles can pull your shoulders forward, causing pain and discomfort. The doorway stretch helps open up the chest and improve shoulder flexibility.

How to do it:

  • Stand in a doorway and place your arms on either side of the door frame with your elbows at a 90-degree angle.
  • Step one foot forward and gently lean your chest through the doorway until you feel a stretch in your chest and shoulders.
  • Hold the stretch for 15-30 seconds, then release.
  • Repeat 3-5 times.

Benefits: This stretch helps loosen tight chest muscles that may be contributing to shoulder pain and encourages better shoulder alignment.

4. External Rotation with Resistance Band

Strengthening the rotator cuff muscles is crucial for stabilizing your shoulder joint. This exercise targets the external rotators, which are often weak in people with shoulder pain.

How to do it:

  • Secure a resistance band to a door or sturdy object.
  • Stand with your elbow bent at a 90-degree angle, keeping your elbow close to your side.
  • Hold the resistance band with your affected arm and slowly pull it away from your body while keeping your elbow stationary.
  • Return to the starting position and repeat for 10-15 repetitions on each side.

Benefits: Strengthening the rotator cuff muscles helps to stabilize the shoulder joint and prevents further injuries.

5. Wall Angels

Wall angels are an excellent exercise to improve shoulder mobility and posture, especially if shoulder pain is caused by poor posture or tightness in the upper back.

How to do it:

  • Stand with your back flat against a wall, making sure your heels, lower back, and head touch the wall.
  • Raise your arms to a "goalpost" position with your elbows bent at 90 degrees and hands facing upwards.
  • Slowly slide your arms up the wall, keeping them as close to the wall as possible, then bring them back down to the starting position.
  • Repeat 10 times.

Benefits: Wall angels help stretch tight shoulder muscles, improve posture, and enhance shoulder mobility.

When to See a Physiotherapist

While these exercises can be effective for many types of shoulder pain, it’s important to consult with a physiotherapist before starting a new exercise routine—especially if your pain is severe or long-lasting. Physiotherapy in Pickering can provide a personalized treatment plan tailored to your specific condition and ensure that you are performing the exercises correctly.

Final Thoughts

Shoulder pain can be a major disruption in daily life, but with the right exercises, you can take control of your recovery. The five exercises listed above are simple and can be done at home to help reduce pain, strengthen your shoulder, and restore your mobility. Incorporate them into your daily routine, and over time, you should notice a significant improvement.

If your shoulder pain persists, contact Bayly Physio to schedule an appointment with one of our professional physiotherapists in Pickering. We’ll assess your condition and provide the targeted care you need to get back to feeling your best. Consider Physiotherapy for Shoulder Pain for additional support

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