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Shoulder pain physiotherapy self help

This information is to help you learn more about shoulder problems and some basic exercises which can help. It is not a replacement for professional help but may aid information or advice given to you by a medical professionals. If you are accessing this site for self help information in the absence of professional advice, please be aware that the advice and/or exercises may not be suitable for you. If you have any concerns or in the event of any problems, please seek professional advice.

The self-help videos have been developed by the Physiotherapy Service in line with evidence based practice at the time of making. It is important to watch the video and read the advice regarding the exercises prior to doing them to identify if it is appropriate for your symptoms / condition.

The following exercises can help with shoulder stiffness and pain. You should gradually increase these exercises from twice to 4 times a day as ability and comfort allows. If you experience any problems with the exercises please stop and consult your GP or physiotherapist. 

Pendulum shoulder exercises

These exercises can help gently loosen your shoulder and improve the movement. Perform for 2 minutes 3-4 times a day.

Pec stretches 

This exercise can help stretch the muscle in your chest and at the front of your shoulder. Try and hold the stretch for 30 seconds and repeat up to 4 sets a few times a day. 

Shoulder assisted flexion and abduction

These exercises can help improve the upward movement in your shoulder. Repeat up to 4 sets, a few times a day. 

 

Shoulder internal and external rotation

These exercises can help improve the movement in your shoulder, specifically helping with putting your hand behind your back and hand behind your head. Try and hold the stretch for up to 30 seconds and repeat up to 4 sets, a few times a day. 

Shoulder strengthening exercises 

These exercises can help strengthen the muscles between your shoulder blades and at the back of your shoulder. The muscles between your shoulder blades and the back of your shoulder should feel tired. Try to repeat 3 sets, twice a day, four days of the week. 

 

 

 

 Harder strengthening exercises

 

Useful information 

Arthritis Research UK

NHS Choices: shoulder pain

NHS Choices: Frozen shoulder

NHS Choices: shoulder impingement

Pain relief 

NHS Choices: Paracetamol

NHS Choices: Ibruprofen

Arthritis Research UK Pain Killers (analgesics)

 Exercise, weight loss and local information