Effective Exercises to Relieve Shoulder Pain at Home

Simple At-Home Physiotherapy Tips by RelievePhysio, Edmonton

Shoulder pain is one of the most common issues we treat at RelievePhysio in Edmonton. Whether it’s from overuse, poor posture, or an old injury, shoulder discomfort can limit your movement and affect your daily life. Fortunately, certain at-home exercises can help relieve mild to moderate shoulder pain and improve flexibility and strength.

In this blog, we’ll share safe, effective physiotherapy-approved shoulder exercises you can do at home to reduce pain and restore function.

Important Note:

If your shoulder pain is sharp, severe, or worsening, or if it involves a recent injury or loss of movement, please consult a physiotherapist before starting these exercises.

1. Pendulum Stretch

Purpose: Increases mobility and gently loosens tight shoulder joints.

How to do it:

• Stand next to a table or chair and support your uninjured arm on the surface.
• Let the affected arm hang freely down.
• Swing your arm gently in small circles (clockwise and counterclockwise).
• Perform for 30–60 seconds.

✅ Do 2–3 times per day.

2. Shoulder Blade Squeeze

Purpose: Strengthens postural muscles and reduces tension.

How to do it:

• Sit or stand up straight.
• Squeeze your shoulder blades together as if you’re holding a pencil between them.
• Hold for 5 seconds, then relax.

✅ Repeat 10 times, twice a day.

3. Wall Crawls (Finger Walks)

Purpose: Improves range of motion in the shoulder.

How to do it:

• Face a wall and stand about 6 inches away.
• Use your fingers to “walk” your hand up the wall slowly.
• Go as high as is comfortable, then walk it back down.

✅ Repeat 10 times on the affected side.

4. Shoulder Rolls

Purpose: Relieves tightness and improves circulation.

How to do it:

• Sit or stand with good posture.
• Slowly roll your shoulders forward in a circular motion 10 times.
• Then roll backward 10 times.

✅ Do this 2–3 times daily.

5. Towel Stretch (Internal Rotation)

Purpose: Improves flexibility in the shoulder joint.

How to do it:

• Hold a towel behind your back with one hand over the shoulder and the other hand behind the lower back.
• Gently pull the towel upward with the top hand to stretch the lower arm.
• Hold for 15–30 seconds.

✅ Repeat 3–5 times per side.

When to Seek Help from a Physiotherapist

These at-home exercises are a great start, but if your shoulder pain persists, worsens, or limits your range of motion, it’s best to get professional help. At RelievePhysio Edmonton, we provide personalized shoulder pain treatment plans to reduce discomfort and prevent long-term issues.

Book Your Appointment at RelievePhysio Today

If shoulder pain is affecting your life, let our expert physiotherapists help you recover safely and effectively.
📞 Call us now or book online to start your journey to pain-free movement.