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.