Shoulder pain is one of the most common complaints we see at Burwood Physio. Whether it’s from a rotator cuff injury, shoulder bursitis, or general muscle tightness from desk work, the right exercises can make a significant difference in your recovery and long-term shoulder health.
In this guide, our Burwood physiotherapists walk you through seven physio-approved exercises to help relieve shoulder pain, restore range of motion, and prevent future injury — all from the comfort of your home.
When Should You Exercise a Painful Shoulder?
Not all shoulder pain is the same. Before starting any exercise program, it’s important to understand your injury. As a general rule, gentle movement is beneficial for most shoulder conditions — but if you have severe pain, significant swelling, or pain that radiates down your arm, you should see a physiotherapist for assessment first.
The exercises below are suitable for mild to moderate shoulder pain, muscle tightness, and early-stage rehabilitation. They are not a substitute for professional physiotherapy assessment and treatment.
7 Physio-Approved Shoulder Exercises
1. Pendulum Stretch
How to do it: Stand next to a table and lean forward, supporting yourself with your unaffected arm. Let your painful arm hang freely and gently swing it in small circles — clockwise for 30 seconds, then anticlockwise for 30 seconds. Gradually increase the circle size as comfort allows.
Why it helps: The pendulum stretch uses gravity to gently distract the shoulder joint, relieving compression and improving circulation without loading the rotator cuff muscles.
2. Doorway Pectoral Stretch
How to do it: Stand in a doorway with your arms bent at 90 degrees, forearms resting against the door frame. Gently step one foot forward until you feel a stretch across your chest and the front of your shoulders. Hold for 20–30 seconds, 3 times.
Why it helps: Tight pectoral muscles pull the shoulder forward into a rounded posture, contributing to impingement and rotator cuff irritation. This stretch counteracts that pattern.
3. Shoulder Blade Squeeze
How to do it: Sit or stand tall. Gently squeeze your shoulder blades together as if you’re trying to hold a pencil between them. Hold for 5 seconds, release, and repeat 10 times.
Why it helps: This activates the lower trapezius and rhomboid muscles, which stabilise the shoulder blade and improve overall shoulder mechanics. It’s especially useful for office workers with forward head posture.
4. External Rotation with Resistance Band
How to do it: Anchor a light resistance band at elbow height. Stand side-on with your affected arm closest to the anchor. Keep your elbow bent at 90 degrees and tucked to your side. Slowly rotate your forearm away from your body (outwards), then return. Perform 3 sets of 10–15 repetitions.
Why it helps: External rotation strengthens the infraspinatus and teres minor — two key rotator cuff muscles that are frequently weak in people with chronic shoulder pain.
5. Wall Angels
How to do it: Stand with your back, head, and arms flat against a wall, elbows bent at 90 degrees and raised to shoulder height. Slowly slide your arms upward along the wall as high as you can without arching your back, then return. Repeat 10 times.
Why it helps: Wall angels challenge shoulder mobility and scapular control simultaneously, helping to retrain movement patterns that are often disrupted by shoulder pain.
6. Cross-Body Shoulder Stretch
How to do it: Bring your affected arm across your body at chest height. Use your opposite hand to gently press the arm closer to your chest until you feel a stretch at the back of your shoulder. Hold for 20–30 seconds, 3 times per side.
Why it helps: This targets the posterior shoulder capsule — a common site of tightness in people with shoulder impingement and rotator cuff issues.
7. Sleeper Stretch
How to do it: Lie on your side with your affected arm underneath you, elbow bent at 90 degrees. Use your top hand to gently press your forearm downward toward the bed. Hold for 20 seconds, relax, and repeat 3 times. Only perform this if it is comfortable — stop if you feel sharp pain.
Why it helps: The sleeper stretch improves internal rotation range of motion, which is often restricted in people who play overhead sports or have a history of shoulder problems.
How Often Should You Do These Exercises?
For most people, performing these exercises once or twice daily produces the best results. Consistency is key — you’ll typically notice meaningful improvement within 2–4 weeks of regular practice. If your pain worsens with any exercise, stop and consult a physiotherapist.
When to See a Physiotherapist for Shoulder Pain
Home exercises are a great starting point, but they’re not a replacement for professional assessment and treatment. You should see a physiotherapist if:
- Your pain is severe or getting worse
- You heard or felt a pop at the time of injury
- Your shoulder is visibly deformed or swollen
- You have pain radiating down your arm or numbness in your hand
- You’ve had the pain for more than 6 weeks without improvement
At Burwood Physio, our physiotherapists use a combination of hands-on treatment, targeted exercise prescription, and education to help you recover from shoulder pain as quickly and safely as possible. We serve patients from Burwood, Strathfield, Homebush, Croydon, and surrounding suburbs.
Ready to get your shoulder sorted? Book an appointment with our experienced team today.
About the Author: This article was written by the clinical team at Burwood Physio. Our physiotherapists are AHPRA-registered and hold postgraduate qualifications in musculoskeletal physiotherapy. We have been serving the Burwood community for over a decade.