It’s normal to feel the ache of exhaustion after a hard day’s work or a strenuous workout. Acute Shoulder pain is also normal after surgery anywhere in the upper body. But what do you do when shoulder pain lingers? Physical therapy for shoulder pain can help ease soreness and increase mobility in this hard-working joint. Here’s what you should know.

Does physical therapy work for shoulder pain? 

Depending on what causes your shoulder pain, your doctor might recommend physical therapy as part of your treatment. Some of the most common causes of shoulder pain include:

• Rotator cuff injuries and tears
• Arthritis or osteoarthritis
• Adhesive capsulitis, or frozen shoulder syndrome
• Shoulder dislocation
• Thoracic outlet syndrome
• Fractures
• Whiplash
• Fibromyalgia
• Neck pain
• Spinal stenosis
• Lupus
• Tendon sheath inflammation

You might be tempted to reach for over-the-counter non-steroidal anti-inflammatory drugs (NSAIDs) to treat shoulder pain, but that’s just one part of a comprehensive plan to strengthen your shoulders and restore range of mobility. Physical therapy for shoulder pain is a treatment option that works well with other treatments. In other words, you can take NSAIDs as needed to relieve pain and inflammation while you perform physical therapy exercises for shoulder pain, too.

In 2020, a major review of studies found that physical therapy for shoulder pain was more effective than corticosteroid shots and even surgery. Researchers found that all of the studies reviewed issued a strong recommendation for physical therapy for shoulder pain as a first-line treatment. This includes both exercises completed at home and with a physical therapist.

An earlier study in 2017 went further, offering that specific shoulder rehab exercises were more effective at treating shoulder pain than non-exercise therapies. These could include other targeted exercise that can be completed at home between visits with your physical therapist.

Major benefits of physical therapy for shoulder pain

Physical therapy for shoulder pain is more than just exercise. After all, anyone can get on a bike or lace up some boots and go for a hike. These whole-body exercises are great for your overall physical and mental wellness, but physical therapy exercises for shoulder pain are specifically designed with the following four goals in mind.

1. Strengthening: Some chronic shoulder pain leads to weak muscles in the shoulders and upper back. Strengthening exercises for these areas lend more support to the shoulder joint itself.
2. Increasing range of mobility: Even if your shoulder injury didn’t start off with limited mobility, lack of movement in the tendons and ligaments can quickly bind you up. Many shoulder rehab exercises focus on gradually increasing your pain-free range of motion.
3. Breaking up scar tissue: If you have surgery in your shoulder joint, scar tissue that forms can cause limited movement—and pain—even as you heal. Breaking up scar tissue maintains flexibility in the joint and eases movement.
4. Improving your quality of life: Arguably the most important goal of physical therapy for shoulder pain is to improve your quality of life. Shoulder pain can take away the simplest of life’s pleasures (e.g. lifting your arms to hug your children), but physical therapy for shoulder pain can help you get them back.

What types of shoulder pain respond best to this approach?

Physical therapy is often recommended for patients recovering from shoulder surgery. As the research above suggests, that’s not the only type of pain that responds well, though.

Injuries to the rotator cuff, shoulder impingement, frozen shoulder, and arthritis in the shoulder can all be treated with physical therapy. In some cases, physical therapy can even help you avoid more invasive treatments like surgery and injections.

But there are cases in which physical therapy for shoulder pain is not recommended. When a broken bone is present, physical therapy should be delayed until that bone is healed. Likewise, in the case of acute injury where inflammation is extreme, rest might be the best course of action until inflammation is under control.

Work with your doctor to determine whether or not physical therapy for shoulder pain is the best option for you.

12 best physical therapy exercises for shoulder pain 

To begin, it’s important to note that the best physical therapy exercises for shoulder pain are ones that you have discussed with your doctor or physical therapist. Take the time to complete these exercises first under your doctor’s supervision, and then get the okay before continuing at home. Even the best physical therapy exercises can cause damage if they are done incorrectly. Always talk to your doctor or therapist first.

In general, your physical therapy stretches may include some or all of the following. They’ll likely be combined with weighted strengthening exercises, as well. Complete exercises on both sides of the body for maximum impact.

1. Stretching across the chest

Start with this simple exercise to stretch the muscles of the shoulders. It can be done while seated or standing.

Bring the left arm across your chest. Use the right hand at the elbow or upper arm to gently press it towards your chest. Hold and breathe, imagining the muscles between your shoulder blades opening and expanding with each breath. Switch and repeat with the right arm.

2. Simple circles

Stand at a wall or hold onto the back of a chair if you need support for this exercise.

Stand evenly in your feet and start to move your right arm in a circle. When you begin, this may look like a simple circle of your hand next to your hip. That’s okay—your range of motion will improve with time. Circle on one direction and then the other, breathing evenly and moving slowly. Switch to the other arm and repeat.

3. Neck stretch forward

A simple neck stretch relieves tension in the back of the neck and upper shoulders.

Sitting or standing, take a deep breath in and on an exhale, slowly drop your chin to your chest. Stay here and breathe, or take some movement if you like, drawing a half circle with your nose to the left, back to center, and to the right (like a smiley face).

4. Neck stretch to the side

Another tension reliever for the side of the neck and shoulders.

Take a deep breath in, and on an exhale drop your right ear to your right shoulder. Keep your right shoulder relaxed—don’t bring your shoulder to your ear. To increase the stretch, reach to the left with your left fingertips. Take five to ten breaths, then repeat on the other side.

5. Chest opener

Stand or sit tall and reach your hands to clasp behind your back (or use a strap to connect them). Keep your lower belly engaged and your hips directly beneath your shoulders as you stay here and breathe or lift your hands up on an inhale, releasing down on an exhale. As you lift your arms up, bring your shoulder blades together and imagine your chest opening wide.

Move slowly and with your breath. Take five to ten breaths in this exercise. Again, you can do this with a strap if your hands don’t meet behind your back.

6. Shoulder flossing

This is a good strengthening exercise that can be done on all fours or at the wall if you can’t have pressure on your wrists.

On all fours, place knees under the hips and wrists directly beneath your shoulders. Press firmly into the floor as you gently pull your shoulder blades apart on an inhale, doming your upper back slightly. Exhale and bring the shoulder blades together, creating a slight dip in your upper back. Complete five to ten repetitions, moving slowly and following your breath.

Stand away from a wall with hands at shoulder height to complete this exercise if you need to build wrist strength.

7. Doorway stretch

Stand in a doorway. Raise your right arm to bring it to shoulder height, bend your elbow, and rest your right forearm on the doorframe.

Gently lean the weight of your body forward as if you are coming through the doorway (and leaving the right arm behind). Breathe for three to five breaths, then repeat on the other shoulder.

8. Seated cat/cow with eagle arms

Sit on a firm chair with your ankles directly below your knees, with lower belly engaged and a tall spine. Open your arms wide, then cross the right arm underneath the left and bend both elbows. Your palms might touch, or the backs of the palms might touch.

As you inhale, rock forward on your sitting bones and lift your elbows, stretching your hands away from your body. On an exhale, tilt your pelvis backwards, making a curve in your spine. Complete five to seven rounds of this before switching to the other side.

If eagle arms are not possible, simply cross your arms to place one hand on the opposite shoulder. Make sure to repeat with the opposite cross, too.

9. Extended child’s pose

Take a break with extended child’s pose. Come to all fours, then open your knees wide, toes touching. Breath in deeply, then exhale and sink your hips to your heels, walking your arms forward.

You can place a block under your hips if you need to. Let your forehead rest on a block for support, and take ten to twenty breaths here.

10. Extended child’s pose with blocks

For an even bigger chest and shoulder opener, place two blocks under your forearms before you sink all the way back to your heels.

11. Thread the needle

Start on all fours. Inhale and reach your right arm up to the sky. On an exhale, reach your right arm under your body and behind your left hand. Rest your shoulder and the side of your face on the floor below you. You can also come to a forearm or a block.

Try to keep your hips square, and breathe deeply and evenly into the twist. If you have space in your shoulders, you can reach forward with your left hand or up and back behind your back. Breathe here for five to ten breaths. Press into your left hand to come up and repeat to the other side.

12. Cowface pose arms

Cowface arms are an advanced physical therapy exercise for shoulder pain and should only be attempted under the supervision of a physical therapist. A strap is very helpful with this exercise.

Sit comfortably in a chair with a strap in your left hand. Raise the left arm over your head so that the strap dangles back behind you, then bend the left elbow and bring your bicep as close as you can to your left ear. Extend your right arm out to the right at shoulder height. Then rotate your arm forward so that your thumb points down. Sweep the arm behind you, bending the elbow to grab for the strap.

Engage your lower belly and keep your chest lifted. Breathe here for five to ten breaths and then release slowly. Repeat on the other side.

Shoulder pain exercises to avoid

Your doctor will have specific shoulder pain exercises to avoid, but a good guideline is your pain levels. If you experience sharp or stabbing pain during these exercises, stop and back off.

Also avoid any weight-bearing exercises, especially overhead, until your physical therapist clears you for that type of strengthening.

Other shoulder pain treatments that can help

Shoulder pain treatments are most effective when they are done with other complementary therapies. There are a variety of ways to approach rehabilitation or treatment of shoulder pain. A well-rounded approach often includes physical therapy in combination with some of the treatments below.

Yoga for shoulder pain

Yoga for shoulder pain is a treatment option that combines both mind and body therapies for pain relief, stress management, and healing.

Shoulder braces

While you are still healing from surgery or rehabilitating an injury, shoulder braces provide support and stability.

Complementary care

Complementary approaches like chiropractic care and acupuncture have been proven to ease pain, increase mobility, and improve physical function in many types of shoulder pain. Many of these therapies are also deeply relaxing and improve a person’s mental experience of pain.

Shoulder injections

While injections will not loosen scar tissue or build muscle, they can help ease pain and inflammation so that you can begin physical therapy.

Surgery

When conservative measures are ineffective, you may be a candidate for surgery to repair injuries and relieve pressure in your shoulder.

Find help for shoulder pain 

The best treatment plan? Working with a pain specialist who understands that a comprehensive approach to shoulder pain offers the greatest chance for relief. Consider all of your options—including physical therapy for shoulder pain—with your doctor.

Still looking for a pain doctor? Find a pain specialist in Arizona or Texas by clicking the button below, or look for one in your area by using the tips here: https://paindoctor.com/pain-management-doctors/.