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6 Best Exercises For Shoulder Pain (Learn How to Do)

Learn about the best exercises for the shoulder pain that will dramatically reduce the shoulder fatigue.

Best Exercises for Shoulder Pain or Arthritis

Ok, so, first thing I want to clear right off, your doctor can guide you really well about what type of shoulder exercise you should do after examining your condition. Because, not one, or two, there are several types of arthritis, and your doctor can recommend you best according to your type, and level.

But, here are the most common exercises known to have the best effect. 

Crossover Arm Stretch

It’s for stretching the back of your shoulder.

  • Stand still, and relax your shoulders.
  • Now grab the elbow with your non-involved hand, and gently raise it to the level of your shoulder. 
  • Next, gently pull the elbow with your non-involved hand as long as you feel comfortable, and feel stretch in the back of your shoulders. Keep pulling for at least 30 seconds, and do this for 20 times in a day.
  • Repeat the same with other side.

Pendulum

It’s for stretching your outer shoulder and rotator cuff.

  • Get closer to a table or a wall for support.
  • Next, lean forward grabbing the support with one hand, and keeping the other hand free & hanging. Don’t hunch over, and block your knees.
  • Now, swift your free arm back & forth, side to side, and in a circle. Do this 10 times for each direction, and repeat the same exercise for the other hand. 
  • Do this at least three times a day.

Passive Internal Rotation

It’s for stretching the front side of your shoulder.

  • Grab a cane, yardstick, or any other lightweight stick.
  • Move it behind your back, and grab it horizontally with your both hands.
  • Pull the stick gently to one side; you’ll feel a stretch in front of your shoulder. Hold there for at least 30 seconds, then relax for a moment, and repeat the same process on the other side. 
  • Perform this shoulder exercise at least three times a day. 

Passive External Rotation

It’s for stretching the back side of your shoulder.

  • Again, grab a lightweight stick or cane.
  • By cupping on the one side, and gripping firmly on the other side, keep the stick horizontal in front of you.
  • Now, move the stick gently & horizontally on one side, while the elbow of the shoulder you want to stretch remains against the side of your body.
  • When you pull, you’ll feel a gentle stretch in the back of your shoulder, hold it there for at least 30 seconds, and come back to the normal position. 
  • Repeat the same process for the other shoulder.
  • Do this exercise for at least three times a day. 

Wall Crawl

It’s for improving shoulder muscles, and increasing the range of motion.

  • Get closer to a wall higher than you, and stand in front of it about an arm’s reach away.
  • Now crawl your fingers slowly upward, as far as you can go without feeling pain in your shoulders, and hold there for at least 20 seconds. Then, crawl your fingers downward, slowly.
  • Repeat the same process with your other hand.
  • Do this for at least three times a day.

Wall Push Up

This will increase the strength in your chest, wrist, and shoulder muscles.

  • Stand near a wall higher than you. Keeping your arms straight, place your hands flat against the wall while doing that tighten your stomach muscles, and increase the gap of your feet, at least larger than your shoulders’ width.
  • Now, bending your elbows, keep leaning towards the wall, slowly, and having a good control.
  • When you feel your shoulder blades came together, hold there for one second, and slowly push back until your arms are straight again.
  • Repeat the exercise at least 10 times, and slowly increase the numbers.

Read Also About What is a Shoulder Brace?

Mark Patinson

January 15, 2021