🦴 Simple Exercises for Shoulder Pain

If your shoulder feels painful, stiff, or hard to move, don’t worry.
Most shoulder pain improves with time and gentle movement.

These simple exercises can help you:

• Reduce pain
• Improve movement
• Speed up recovery

👉 Try to do them 2–3 times a day
👉 Move slowly and stop if you feel sharp pain

✅ Exercise 1: Straight-Arm Rotation

What this helps: Loosens your shoulder joint

How to do it:

• Bend forward slightly
• Let your arm hang down relaxed
• Move your arm in small circles
• Do circles:
  • Clockwise
  • Anti-clockwise

👉 Do 10 circles each direction

✅ Exercise 2: Shoulder Stretch

What this helps: Stretches tight shoulder muscles

How to do it:

• Bring your sore arm across your chest
• Use your other hand to hold it
• Gently push your arm closer to your body

👉 Hold for 10–15 seconds
👉 Repeat 3–5 times

✅ Exercise 3: Shoulder Winging

What this helps: Improves shoulder control and posture

How to do it:

• Put both hands behind your head
• Pull your elbows back
• Keep your chest open

👉 Hold for 5 seconds
👉 Repeat 5–10 times

✅ Exercise 4: Coupled Arm Swing

What this helps: Helps movement if one shoulder is painful

How to do it:

• Lie on your back
• Use your good arm to support your injured arm
• Lift both arms up over your head
• Then slowly bring them back down

👉 Repeat 5–10 times

✅ Exercise 5: Towel Exercise

What this helps: Improves flexibility behind your back

How to do it:

• Hold a towel behind your back
• One hand holds the top, the other holds the bottom
• Use your good arm to gently pull the towel

👉 Move your injured arm up and down gently
👉 Repeat 5–10 times

⚠️ Important Tips

• ✔ Mild discomfort is okay
• ❌ Sharp pain → STOP immediately
• ✔ Keep movements slow and controlled
• ✔ Do exercises daily for best results

🧠 When Should You See a Doctor?

See a doctor if:

• Pain is severe
• Shoulder is very stiff or locked
• Pain lasts more than 2–3 weeks
• You had a fall or injury

🌟 Final Advice

Your shoulder heals best with gentle movement, not complete rest.
Stay consistent — small daily effort makes a big difference.