7 Best Exercises for Shoulder Pain Relief

shoulder pain relief

What is Shoulder Pain: Signs and Symptoms?

Your shoulder is a complex structure of tendons, muscles and bones that form a joint that provides a great deal of mobility to the arms. We use our shoulders for so many tasks in our daily life and if there is restriction or pain in movement then life can be very uncomfortable. From lifting to holding, our shoulders are involved and provide support to the arms. Being the most mobile joint, it allows movements upwards and backwards and goes through a lot of grinds throughout the day.

If much care is not given, it leads to a frozen shoulder or pain in the shoulder that causes discomfort even on slight movement. Even the upper arm shoulder pain can lead to restriction in the hand movement for even the basic tasks.

Why Shoulder Pain Occurs?

The reason behind shoulder pain is the ignorance we impart toward our overall physical health. We often take our physical health for granted and continue with bad posture and improper diets. The pain basically comes with improper posture due to long sitting or standing hours, where we add pressure unnecessarily to the wrong joint just to get the task done.

The shoulders are able to move with the help of rotator cuffs which are four tendons. And tendons connect muscles to the bones. If the tendon tissue gets damaged, then it leads to inflammation and swelling which further causes pain. You may simply be playing volleyball or performing manual labor and even through repetitive motion. The injury can come from an accident or fall. In any case, if the bone, muscle or tendon gets hurt, shoulder pain will occur.

Often the pain remains dim throughout the day, but shoulder pain is worse at night due to our relaxed body state. Very often issues in other parts of the body cause pain in the shoulder such as gall bladder, liver or heart disease.

Shoulder pain may also occur due to arthritis or spinal cord injury. It can be a pinched nerve or a fracture in the shoulder bone. In any case, the treatment is available and can be used for pain relief anytime.

How Can Shoulder Pain be Treated?

Shoulder pain can be treated through medications as well as exercises and exercises take the lead. Unless a severe issue occurs, the shoulder pain can be very well treated through exercise and physical therapy. The purpose of shoulder pain exercise is to provide relief without having to use medication or taking a step toward surgery.

The shoulder pain can be treated by firstly getting in touch with a doctor who can further refer you to consult a physical therapist. The doctor will diagnose the concern and the therapist will use exercise and lifestyle changes in your routine to relieve you of the pain and discomfort. Based on the severity of your shoulder pain, you may be prescribed different medicine and exercises.

What Can You Do to Prevent Shoulder Pain?

Preventing shoulder pain requires that you take due care. Exercising properly means using proper postures and being under expert guidance to perform these exercises such as physical therapy. The first thing you can do is give it a break. Give your shoulder rest and see how the pain is now. If it persists it may be due to some other underlying condition, if it gets better then your posture or work might be the reason behind it.

How to Lose Shoulder Fat Without Exercise

In order to lose shoulder fat without exercise, you need to cut down your daily calorie intake. The fat loss formula means that you are not trying to lose weight just shedding off the fat in your body. However, a human body requires a certain degree of fat for a healthy lifestyle, and you cannot target your body for fat loss at a specific spot. You will lose overall and if exercise is not your best friend, you can cut down fatty foods and drinks from your diet to avoid fat gain.

7 Pain-Free Exercises to Relieve Shoulder Pain

We have mentioned before that there is no better way to get your shoulder fixed if not from the benefit of exercises. If you are wondering what is the best exercise for shoulder pain, then given here is a list of 07 shoulder exercises for pain that will help you relieve shoulder pain. Across the Chest Stretch

1. Across the Chest Stretch

Hold your right arm cross to your chest and put it in the crease of your left elbow. For 30 seconds, hold and then switch

2. Neck Release

Lower your chin to your chest and when you feel a stretch at the back of your neck, tilt your head to the left to stretch the right shoulder. Hold for a few seconds and then repeat for the left shoulder.

3. Chest Expansion

Hold an exercise band, towel, or a strap in your hands behind your back. Now expand your shoulders all the while pushing your shoulder blades towards each other. Hold and then repeat.

4. Shoulder Circle

Stand with your left hand on the back of a chair the right one hangs down. Now make 5 circles using your right hand and then switch. This improves motor skills for your tissues and muscles.

5. Seated Twist

Sit straight on a chair with your ankles in line with your knees. Now twist just the upper body from left to right and then bring it back to the straight position after 30 seconds. Bring your left hand to your right thigh while doing so while the right hand may be left hanging. Repeat for the right hand.

6. Door Stretch

Stand alongside the door while your elbow and arm make a right angle. Press your palms into the door all the while putting your right foot forward. This helps strengthen your chest and shoulder. Hold for a few seconds and then switch for the other side.

7. Use Equipment

Equipment-based exercises such as a shoulder pulley are used to pull onto a stretchable band to strengthen muscles and help relieve pain. The device is easy to install and use and very efficient.

Why Shoulder Pulley is Best for Shoulder Pain Relief

If you are wondering what is the best exercise for shoulder pain? then we recommend using over the door shoulder pulley for your shoulder pain as it is easy to install and exercise with. The pulley allows you to stretch and improve the mobility of your shoulder all the while improving your posture as well. It helps relieve shoulder pain and provides relief in a hassle-free manner that does not affect life much.

When To Consult a doctor?

Consulting a doctor is essential if you continue to suffer from shoulder pain even after improving your posture and exercising especially targeting your shoulder. The doctor will be able to diagnose and address the issue in a much better manner. Might as well prescribe medications for the pain.


Your shoulder helps you perform a lot of tasks in your daily life, and it is essential that you give it due credit by taking care of it. Shoulder exercise for pain will help you recover in a faster and more natural manner in comparison to the use of medicine which will only provide temporary relief.


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