physiotherapy exercises for shoulder pain orillia

Do you struggle with shoulder pain? You’re not alone. But the good news is that there are simple, effective physiotherapy exercises to help decrease your pain. In this post, we’ll show you exactly how to strengthen the shoulder and surrounding musculature to get you back to doing the things you love.

Exercises to Relieve Shoulder Pain

Before beginning any exercise protocol to treat shoulder pain, it is important to consult with a qualified healthcare provider or physical therapist to determine the underlying cause of the pain and to assess the severity of the injury.

Assuming that the shoulder pain is not severe and is being treated conservatively, the following is a general strength and conditioning exercise protocol that may help to alleviate symptoms and improve shoulder function:

1. Scapular Retraction with Resistance Band 

Attach a resistance band to a stationary object at shoulder height. Hold the band with both hands, palms facing down, and pull your arms back, squeezing your shoulder blades together. Slowly release and repeat for 10-15 repetitions.

2. Scapular Push-Up

Assume a plank position on an inclined surface (counter, table or bed) with your hands directly under your shoulders. Keep your elbows close to your body and lower yourself down by bringing your shoulder blades together. Elbows stay straight for the duration of the exercise. Push back up and repeat for 10-15 repetitions. 

3. External Rotation with Band

Attach a resistance band to a stationary object at elbow height. Stand with your side to the band and grasp the band with the hand furthest from the band. Keep your elbow tucked into your side and rotate your arm away from your body, keeping your forearm parallel to the ground. Slowly return to the starting position and repeat for 10-15 repetitions on each side.

4. Internal Rotation with Band

Attach a resistance band to a stationary object at waist height. Stand with your side to the band and grasp the band with the hand closest to the band. Keep your elbow tucked into your side and rotate your arm towards your body, keeping your forearm parallel to the ground. Slowly return to the starting position and repeat for 10-15 repetitions on each side.

5. Y-T-W Shoulder Series

Lie face down on an incline bench with a light weight in each hand, or without any weight at all. For Y, raise your arms at a 30-degree angle above your head; for T, raise your arms out to your sides at a 90-degree angle; for W, bend your elbows at a 90-degree angle and raise your arms up and out. Perform 10-15 repetitions of each exercise.

6. Cross-body Shoulder Stretch

Pull your arm across your chest while keeping your elbow at shoulder height. Hold for 20-30 seconds and repeat 3 times.

Cross-body Shoulder Stretch

Key Takeaways

It is important to start with light resistance and gradually increase as you feel comfortable. Always listen to your body and stop any exercise that causes pain or discomfort. If your pain persists or worsens, seek medical attention.

Everyone is different in terms of the root cause of their injury and may have different contributing factors, so it is important to see a physiotherapist for a complete assessment and individualized exercise program if any of the exercises above were painful or did not improve your shoulder pain. At Miller Health, our team of exceptional physiotherapists is ready to help you get back to doing the things you love.

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