13 Physiotherapy Exercises for Shoulder and Arm Pain

Are you struggling with pain in your shoulder and arm? This is a common ailment that many people go through during their lives, and it can be debilitating. Whether from an accident, sports injury or over-use, anything you can do to lessen the pain is vital.

The best course of action is to visit a physiotherapy clinic Toronto. There are many treatments and exercises you can do at home to help. Here are 13 effective physiotherapy exercises for the shoulder and arm pain.

Exercise #1: Stretching

Stretching is the act of flexing muscles and tendons to increase range of motion and flexibility. Here are three stretches you can do.

Exercise #2: Neck Stretch

Stand or sit up straight and face forward. Start by tilting your head to one side as far as you can comfortably go and hold it for 20-30 seconds as you feel tension. Then repeat on the other side. Do ten reps on both sides.

Exercise #3: Shoulder Stretch

While standing or sitting, raise your arm and pull your elbow across your chest with the opposite hand without twisting your body. Hold for 20-30 seconds and release. Now repeat this movement with the other arm. Continue back and forth for ten reps.

Exercise #4: Doorway Stretch

While standing in a doorway, raise your arms with the elbows at a 90-degree angle. Step forward as you place your palms against the sides of the door and lean into it, keeping your body straight. Hold this position for 30 seconds and then step back to release. You can also alternate one arm at a time and stretch each side five times.


Exercise #5: Exercises

These exercises are low impact and warm up the shoulder joints and are great for strengthening and improving flexibility.

Exercise #6: Lateral Raises

This exercise can be performed with just body weight, resistance bands or light dumbbells, depending on your ability. Start with your arms at your sides and then raise them to the sides until your arms are parallel with the floor. Hold for 5-10 seconds and lower them back down. Go for 10-15 reps.

Exercise #7: Arm Circles

This is a fairly basic movement to relieve shoulder tension and pain. Stand up straight with your feet shoulder-width apart and raise your arms to make a T with your body. Starting clockwise, make small circular motions with your entire arm, trying not to bend your elbows. Do 15 circles and then reverse the motion for another 15. Do 3-5 sets.

Exercise #8: Wall Pushups

This is a light pushup to help with arm and shoulder pain. Stand with feet shoulder-width apart around two feet from the wall and place your palms against the wall at shoulder height. Slowly lower your body against the wall, keeping your spine straight and core tight for 15-20 reps. To increase the intensity, take a small step backwards and repeat for ten more reps.

Exercise #9: Shoulder U’s

Stand up straight with your fingers interlocked behind your back and slowly pull your shoulder blades together. Then push your hands away from your back with your arms straight and hold it for 30 seconds. Release and do five more reps.

Exercise #10: Poses

Yoga gives up many beneficial poses, and many are perfect for releasing shoulder and arm pain.

Exercise #11: Child’s Pose

This is a relaxing type of stretch that allows you to elongate your body while kneeling on the floor. Start on all fours and place your hands on the floor in front of your shoulders. Sit back onto your heels and place your tummy on your thighs as you relax into the floor. Then place your forehead on the floor, extend your arms as far as you can in front of you, and rest there for 30 seconds.

Exercise #12: Upward Dog

This is a great pose for engaging your arms and shoulders. Lay down with your hands on your chest and lift to straighten your arms. Press your feet to the floor and try to raise your body down to your thighs as you pull your shoulder blades back. Hold for 5 seconds and rest. Repeat 5-10 times.

Exercise #13: Locust Arm Back And Forward

Lay face down on a mat with your legs together and your toes pointed, so the top of your feet face the floor. With your arms at your side, raise them with palms facing down and bring your shoulder blades back while lifting your chest. Hold for 5-10 seconds and rest. For a more advanced version, bring your arms overhead to form a V and raise them with your thumbs pointing up. Lift your chest and hold for 5-10 seconds.

These are great physiotherapy exercises when you are experiencing shoulder and arm pain. Work on these at home every day and visit your local physiotherapist for more great pain reduction techniques and exercise advice.