Effective Home Exercises for Shoulder Pain Relief

Shoulder pain is one of the most common musculoskeletal complaints we see at our physical therapy clinic here in Irvine. Whether it’s due to posture, overuse, injury, or inflammation, shoulder discomfort can significantly affect your daily activities, from lifting groceries to reaching for that top shelf.

The good news? Many cases of mild to moderate shoulder pain can be improved with consistent, gentle home exercises designed to strengthen and stabilize the shoulder joint. At Wellness Tribe Physical Therapy, our licensed physical therapists have curated a list of safe, effective exercises you can do right at home to reduce pain and improve mobility.

1. Pendulum Stretch: For Immediate Pain Relief

Why it works: This is a gentle way to keep the shoulder moving without strain.

How to do it:

• Lean forward slightly and let your affected arm hang down.

• Gently swing the arm in small circles (about the size of a dinner plate).

• Do 10 circles in each direction, once or twice daily.

Tip: Keep your movements passive, don’t use shoulder muscles to swing.

2. Wall Crawls: Improve Range of Motion

Why it works: Helps restore mobility and is easy to control.

How to do it:

• Stand facing a wall with your fingertips touching it.

• "Crawl" your fingers up the wall as high as you can without pain.

• Hold for a few seconds, then slowly crawl back down.

• Repeat 10 times.

Variation: Try this sideways (facing the wall with your side) to improve abduction.

3. Shoulder Blade Squeezes: Improve Posture & Stability

Why it works: Strengthens the scapular muscles, which support shoulder function.

How to do it:

• Sit or stand with your back straight.

• Squeeze your shoulder blades together as if pinching a pencil between them.

• Hold for 5 seconds, then relax.

• Do 2–3 sets of 10 repetitions.

Bonus: This is also a great desk stretch for those working long hours at a computer.

4. Isometric Shoulder External Rotation: Build Strength Without Movement

Why it works: Builds strength without aggravating inflammation or impingement.

How to do it:

• Stand with your elbow bent at 90 degrees and pressed against your side.

• Press the back of your hand against a wall or doorframe without moving your arm.

• Hold for 5 seconds.

• Do 2–3 sets of 10 reps.

5. Towel Stretch: Increase Flexibility

Why it works: Helps with internal rotation, especially useful for “frozen shoulder.”

How to do it:

• Grab a towel with both hands behind your back (one hand overhead, one from below).

• Gently pull upward with the top hand to stretch the lower shoulder.

• Hold for 20–30 seconds, then switch arms.

• Repeat 3–5 times per side.

When to See a Professional

If your pain persists for more than a few weeks, worsens with activity, or limits your ability to sleep, it’s time to see a physical therapist. Shoulder pain can be caused by rotator cuff injuries, bursitis, impingement, or even neck-related issues—so an expert assessment is essential for long-term relief.

Why Choose Wellness Tribe Physical Therapy in Irvine?

Our team of licensed physical therapists specializes in personalized shoulder pain treatment. Whether you’re recovering from surgery, dealing with a sports injury, or suffering from chronic tension, we’ll design a custom rehab plan that gets you back to the activities you love.

Disclaimer: These exercises are intended for general informational purposes and should not replace professional medical advice. Always consult a physical therapist or physician before starting a new exercise program.

Book Your Evaluation Today

Ready to take control of your shoulder pain? Call us at (949) 264-9858 or schedule an appointment online to get started.

How Physical Therapy Can Transform Your Life After 45

Learn how physical therapy can help individuals over 45 maintain mobility, reduce pain, and improve overall quality of life.

Aging is inevitable, but losing your mobility, strength, or independence doesn’t have to be. At Wellness Tribe Physical Therapy, we believe life after 45 can be vibrant, pain-free, and active. Whether you're experiencing stiffness in the morning, recovering from an injury, or simply want to age with grace and strength, physical therapy can be the game-changer you didn't know you needed.

Why After 45 Matters

After age 45, many people begin to notice subtle shifts in their bodies:

• Joints feel stiffer

• Recovery takes longer

• Old injuries flare up more often

• Daily tasks become less effortless

These are not signs of weakness—they’re signs of change. And change can be addressed with smart, proactive care. This is where physical therapy shines.

5 Ways Physical Therapy Can Transform Your Life After 45

1. Reduces Chronic Pain Without Relying on Medication

Whether it’s arthritis, back pain, or recurring knee discomfort, our therapists use hands-on techniques and targeted exercises to treat the source of your pain—not just the symptoms. We help you reduce or even eliminate the need for pain medications.

2. Improves Balance and Prevents Falls

Falls are a leading cause of injury in adults over 45. Physical therapists assess your gait, posture, and stability, then create a custom plan to improve your balance and coordination. You'll feel more confident walking, exercising, and simply moving through your day.

3. Restores Mobility and Flexibility

Losing range of motion in your hips, shoulders, or spine can slowly chip away at your quality of life. Physical therapy helps you regain flexibility and function—so you can do the things you love, from gardening to playing with your grandkids.

4. Builds Strength That Supports Aging Joints

Strong muscles protect joints. Physical therapy safely strengthens muscles around the knees, hips, back, and shoulders, reducing strain and preventing injury. And it’s never too late to start.

5. Enhances Overall Wellbeing and Energy

Many patients tell us that after just a few weeks of therapy, they feel younger—not just physically, but mentally. Better movement means better mood, improved sleep, and greater energy to do what brings you joy.

What Makes Wellness Tribe Different?

• One-on-One, Personalized Care: No cookie-cutter programs. Just expert care focused on you.

• Root-Cause Approach: We go beyond symptoms to address the why behind your discomfort.

• Whole-Body Wellness: We integrate movement, education, and lifestyle coaching for lasting results.

Let This Be Your Turning Point!

Whether you’re recovering from an injury or simply want to feel better in your body, now is the perfect time to invest in your health. You deserve to move with confidence, live without limits, and enjoy every stage of life.

Let Wellness Tribe Physical Therapy help you rediscover strength, freedom, and vitality, starting today.

Book your personalized evaluation now

Call us at 949 264 9858

Visit us at Wellnesstribephysicaltherapy.com

Located at 2062 Business Center Dr, STE 140, Irvine CA, 92612

Top 5 Prehab Exercises for Young Athletes

Discover essential prehab exercises that can help young athletes prevent injuries and enhance performance. 

Introduction 

In a growing world of sports, injury prevention is just as important as performance. As young athletes push themselves to excel, their growing bodies are particularly susceptible to injury. This is where rehabilitation comes into play. 

Prehab is intended to strengthen and improve overall fitness and mobility. Embracing prehabilitation into your routine can benefit your long-term health and athletic success. 

Understanding Prehab 

What exactly is prehab? Prehabilitation refers to targeted exercises aimed at preventing injuries before they occur, unlike rehabilitation, which focuses on recovery after an injury. It works by strengthening the body’s weak points, improving mobility, and enhancing balance and coordination. 

For young athletes, prehab is particularly vital. Their muscles, bones, and joints are still developing, making them more vulnerable to strain and overuse injuries. A well-rounded prehab routine not only reduces these risks but also improves overall athletic performance. 

Benefits of Prehab Exercises 

As we know, prehab improves core strength, joint stability, and muscle balance. Exercises that promote flexibility, strength, and endurance help athletes move more efficiently and respond better to physical demands during games and training. 

When athletes engage in regular prehab, their bodies are better prepared to handle stress. This preparation not only helps prevent injuries but also accelerates recovery from strenuous activity. Stronger muscles and improved circulation promote faster healing and less downtime. 

Key Prehab Exercises For Young Athletes 

Each sport places unique demands on the body, so prehab routines should be tailored to the individual athlete’s needs and the movements required by their sport. Here are five essential categories of prehab exercises: 

1. Dynamic Warm-Ups

A proper warm-up is crucial before any physical activity. Dynamic movements raise body temperature and increase blood flow to muscles. These exercises prepare the body for more intense movements and reduce the likelihood of strains or sprains. 

Examples: 

● Leg swings ● Skipping drills 

● Arm circles ● High knees

2. Strengthening Exercises 

Strength builds resilience. Targeting key muscle groups, especially around vulnerable joints, provides the stability necessary to prevent injury. Building strength in the legs, hips, and core supports better movement patterns and reduces overcompensation. 

Examples: 

● Bodyweight squats and lunges ● Resistance band exercises 

● Step-ups ● Glute bridges 

3. Flexibility and Mobility Drills 

Flexible muscles and mobile joints allow for a full range of motion and proper technique. These routines help prevent muscle tightness that could lead to injury. 

Examples: 

• Yoga poses (e.g., downward dog, child’s pose) 

• Foam rolling 

• Dynamic stretches 

• Hip openers and shoulder mobility drills 

4. Core Stability Workouts 

A strong core supports balance, posture, and efficient movement across all sports. Core strength also helps athletes absorb impacts and move powerfully. 

Examples: 

● Planks (front and side) ● Medicine ball twists

● Bridges ● Bird-dogs 

5. Balance and Proprioception Training 

Balance is critical for coordination and injury prevention, especially in sports with quick changes in direction. 

Examples: 

● Single leg stands ● Balance boards or Bosu balls 

Recognize the Signs of Overtraining 

Even with a solid prehab routine, it’s crucial to listen to the body. Overtraining can lead to burnout and injury. If the following symptoms appear, reduce training intensity, add more recovery time, and reassess the prehab plan with a coach or trainer. 

● Persistent fatigue ● Trouble sleeping ● Chronic soreness

● Decreased performance ● Mood changes or irritability 

Conclusion 

Injury prevention starts long before an athlete steps onto the field. Prehab exercises are a powerful tool to keep young athletes strong, resilient, and ready to perform. By embracing prehab early, athletes not only reduce their risk of injury but also build a strong foundation for peak performance. 

Taking the next step: Come into Wellness Tribe Physical Therapy and talk to one of our team members about creating a personalized prehab program. Your future self and your game will thank you.