What are the best shoulder pain exercises to do at home?
Patients often ask us what the best shoulder pain exercises are to do at home. We have created a simple set of movements that are safe and effective for most people. The most helpful exercises include pendular movements, wall slides, and gentle isometric holds. These help ease stiffness, reduce pain, and build shoulder strength. Start slowly and stay within a comfortable range. If your pain increases or does not improve, speak to a physiotherapist for guidance.
Pendular Exercise – Forward and Backward
- Bend gently at the waist and allow your affected arm to hang freely.
- Let the arm swing forwards and backwards in a relaxed, slow motion.
- Keep your body still and let the movement come from gravity.
- This exercise eases stiffness and helps the shoulder relax.
Pendular Exercise – Side to Side
- Bend at the waist with your arm hanging loosely.
- Swing the arm gently from side to side without forcing the movement.
- Keep the motion smooth and comfortable.
- This helps reduce tension and improves early shoulder mobility.
Pendular Exercise – Circular
- Lean forward at the waist and let your arm hang down.
- Move the arm in small circles clockwise, then anticlockwise.
- Keep the circles light and easy.
- This supports joint lubrication and helps ease shoulder pain.
Wall Slide – Sideways (Abduction)
- Stand sideways next to a wall and place your palm flat on the surface.
- Slide your arm slowly upward to the side, stopping at a comfortable height.
- Lower it gently and repeat.
- This movement helps improve sideways lifting movement.
Wall Slide – Forward (Flexion)
- Stand facing a wall with your palm placed gently against it.
- Slide your hand upwards as far as comfortable, keeping the movement smooth.
- Return to the start position with control.
- This supports safe forward lifting of the arm.
Shoulder Isometric – Flexion
- Stand facing a wall with your fist resting gently against it.
- Push forward lightly into the wall without letting the arm move.
- Hold for a short pause, then relax.
- This movement helps strengthen muscles on the front of the shoulder.
Shoulder Isometric – Extension
- Stand with your back close to a wall.
- Place the back of your elbow lightly against the surface.
- Gently push backwards into the wall.
- This helps build strength behind the shoulder.
Shoulder Isometric – Abduction
- Stand sideways next to a wall with your elbow bent at 90°.
- Place the back of your elbow against the wall and push outward gently.
- Avoid lifting the shoulder as you press.
- This strengthens the muscles that lift your arm to the side.
Shoulder Isometric – Internal Rotation
- Stand beside a wall with your elbow bent at 90° and tucked into your side.
- Place the palm or inside of your forearm against the wall.
- Push inward gently without moving the arm.
- This supports the muscles that rotate your arm inward.
Shoulder Isometric – External Rotation
- Stand sideways to a wall with your elbow bent at 90°.
- Press the back of your hand or forearm outward into the wall.
- Keep the elbow close to your body.
- This helps strengthen the external rotator muscles.
Shoulder Retractions
- Sit or stand with your shoulders relaxed.
- Gently draw your shoulders straight back, bringing the shoulder blades towards each other.
- Hold for a moment, then release.
- This improves posture and supports shoulder stability.
Disclaimer
We’ve created these exercises and tips to help you stay active, move well, and support your recovery. However, the information on this page is for general guidance only. It should not replace advice or treatment from a qualified physiotherapist or healthcare professional.
Everyone’s body and condition are different. What works for one person may not be right for another.
Please make sure you:
- Check with your physiotherapist or GP before starting any new exercises, especially if you have an injury or health condition.
- Stop straight away if you feel pain, dizziness, or discomfort, and seek professional advice.
- Exercise in a safe space, free from hazards, with the right equipment and support if needed.
While we take care to share safe and effective advice, you follow these exercises at your own risk. Our clinic and team cannot accept responsibility for any injury or harm that may result from using this information.
These exercises are meant to support your recovery, not replace your individual treatment plan. If you’re unsure about any movement or need personalised guidance, please contact your physiotherapist — we’re here to help.
If you’d like tailored advice or one-to-one support, please contact Physios R Us on 01303 487200 or email enquiries@physiosrus.co.uk. Our friendly team will be happy to book an assessment for you.
