Shoulder Exercises For Pain: Improving Shoulder Flexibility and Mobility

Article by Jemma Walsh, Blog Editor for Study Active.   

Today we’re diving into the wonderful world of shoulders. Yes, those glorious joints that connect your arms to your body and allow you to wave, lift, and (hopefully) dance like nobody’s watching. But let’s be honest, we often take them for granted until they start to give us grief (are we right?) And when that happens, it’s no fun at all. We’re talking pain, stiffness, and maybe even the dreaded frozen shoulder (yikes!). So, what can you do about it? That’s what I’m here to explore - from an increase in shoulder mobility to improving shoulder flexibility, today we're talking shoulder exercises for pain, shoulder exercises for impingement and exercises for frozen shoulder - plus lots of other things! 

Now, I’ll admit, I’m no personal trainer or physical therapist. Nope, I’m just a curious soul who has spent a bit too much time Googling "exercises for frozen shoulder" at 3 a.m. I mean, who hasn’t been there, right? Anyway, I’ve gathered some interesting stuff that might help those sore shoulders of yours, so keep reading if this sounds like you!

Disclaimer – this article will explore the concept of exercise to improve shoulder flexibilty and mobility by collating views of those that advocate this. The content of the article is not intended as, and should not be interpreted as, medical advice, always speak to a qualified professional before starting any exercise program.

Shoulder Mobility: The Key to Less Pain and More Gain

Let’s start with the basics: shoulder mobility. What is it? Why should you care? And how can you improve shoulder mobility without feeling like a human pretzel?

Shoulder mobility is basically how well your shoulder joint can move in all directions. You know - up, down, sideways, and those awkward rotations that make you question if your arm was really designed to do that. If you’ve got good shoulder mobility, congrats! You can likely do all sorts of cool things like lifting weights, throwing a ball, or, if you’re like me, reaching for that top shelf snack you shouldn’t be eating at midnight.

But if your shoulder mobility is lacking, that’s when the problems start. You might feel tightness, pain, or even find that your range of motion is about as good as a rusty hinge. Not ideal, especially if you’ve got things to do that require your shoulders to function properly.

So, how do we improve shoulder mobility? That’s where shoulder mobility exercises come in. These are specific movements designed to loosen up those tight muscles and get your shoulders moving like a well-oiled machine.

The Big Players: Shoulder Mobility Exercises

Let’s talk about some of the best shoulder mobility exercises you can do, especially if you’re dealing with anterior shoulder pain or just a general lack of shoulder flexibility. Overall you want to look to strengthen your muscles (we have a great blog on how to gain muscle) and improve your shoulder stretches for flexibility. You can do this in a few different ways:

1. Shoulder Circles: This one’s simple, and you’ve probably done it before. Just extend your arms out to the sides and start making small circles. Gradually increase the size of the circles. It’s like stirring a giant pot of soup, but with your arms. This is great for getting the joint moving and warming up those muscles.
2. Pendulum Swings: Picture yourself as a human grandfather clock. Bend at the waist, let your arm dangle, and start swinging it in small circles. This is one of those shoulder mobility stretches that’s particularly good for loosening things up if you’ve been feeling stiff.
3. Thread the Needle: This one sounds intense, but it’s actually pretty relaxing. Get on all fours, take one arm, and thread it under the other arm, lowering your shoulder to the floor. Hold it for a few seconds and then switch sides. This is fantastic for increasing shoulder mobility and stretching those hard-to-reach muscles.

Shoulder Exercises for Pain: Easing the Ache

Now, if you’re already in pain (sorry about that), the goal is to find shoulder pain relief exercises that won’t make you want to cry. We’ve all been there, trying to tough it out and making things worse. Spoiler alert: pushing through the pain is not the answer. Let’s be smart about this, shall we and look at some shoulder pain relief exercises?

1. Scapular Squeezes: This is one of my favourite sore shoulder exercises because it’s so easy, you can even do it while sitting at your desk (and pretending to work, of course). Just squeeze your shoulder blades together, hold for a few seconds, and then release. This helps to strengthen the muscles around your shoulder blades, which can alleviate some of that shoulder pain.
2. Wall Angels: Stand with your back against a wall and try to keep your entire spine in contact with it. Slowly raise your arms in a ‘W’ shape, then straighten them up into a ‘Y’ shape. It’s like you’re doing a cheerleading move, but in slow motion and without the pom-poms. This is a great shoulder dislocation exercise and can help improve flexibility over time.
3. External Rotations: If you’ve got some resistance bands lying around (or a stretchy pair of pants, I don’t judge), this one’s for you. Attach the band to a doorknob or something sturdy, hold it in one hand with your elbow bent, and rotate your arm outward. This is particularly helpful for shoulder instability exercises and shoulder exercises for impingement too!

Exercises for Shoulder Tendonitis: Keeping the Inflammation in Check

Ah, tendonitis. It’s like the party guest that just won’t leave. If you’re dealing with shoulder tendonitis, you know how annoying it can be. But don’t worry, I’ve found a few exercises for shoulder tendonitis that might help.

1. Isometric Shoulder Exercises: These are exercises where you contract your muscles without actually moving the joint. For instance, you can stand in a doorway and push your arm against the frame without actually moving it. This can help strengthen the muscles around the shoulder without aggravating the tendonitis. It’s like flexing without showing off.
2. Crossbody Stretch: Take one arm and pull it across your body with the other arm. Hold it there for 20-30 seconds. This stretch is good for targeting the tendons and muscles that are often irritated in shoulder tendonitis. Plus, it just feels good.
3. Internal Rotations: Another band exercise! This time, attach the band to the side, hold it with your arm bent at 90 degrees, and rotate your arm inward. This is great for strengthening the rotator cuff, which can help with shoulder pain and tendonitis.

Shoulder Impingement: When It Hurts to Raise Your Arm

Shoulder impingement is a fancy way of saying that something’s getting pinched when you lift your arm. Not fun. But the good news is, there are shoulder impingement stretches and shoulder exercises for impingement that can help.

1. Doorway Stretch: Stand in a doorway with your arms at a 90-degree angle on either side. Lean forward gently until you feel a stretch in the front of your shoulders. This is one of the best shoulder impingement exercises because it opens up the space in the joint and can relieve that pinching sensation.
2. Sleeper Stretch: Lie on your side with your arm extended in front of you, elbow bent. Use your other hand to gently push your forearm down towards the bed or floor. This stretch targets the rotator cuff, which is often involved in shoulder impingement. It’s a bit awkward but worth it.
3. Foam Roller Pec Stretch: Lay on a foam roller with it aligned along your spine. Extend your arms out to the side and let gravity do the work. This stretch helps open up the chest and shoulders, which can reduce impingement symptoms. Plus, it’s a great excuse to just lie down for a bit.

Shoulder Dislocation Exercise: Building Back Strength

If you’ve ever had a shoulder dislocation, you know the pain that comes with it. And once it’s back in place, the real work begins—strengthening those muscles to prevent it from happening again. So what are the best shoulder dislocation exercises? 

1. Shoulder Shrugs: This might sound basic, but shoulder shrugs are excellent for building up the muscles around your shoulder. Just shrug your shoulders up towards your ears, hold for a second, and then release. It’s like saying “I don’t know” with extra purpose.
2. Resistance Band Rows: Grab a resistance band, loop it around something sturdy, and pull it towards you like you’re rowing a boat. This exercise targets the back muscles, which are crucial for keeping that shoulder in place.
3. Side-Lying External Rotation: Lie on your side with your elbow bent at 90 degrees and your forearm across your stomach. Hold a light weight and slowly rotate your arm upward. This is a classic injured shoulder exercise that helps to strengthen the rotator cuff and prevent future dislocations.

Shoulder Pain Exercises to Avoid: Don’t Make Things Worse!

Before we wrap this up, let’s talk about shoulder pain exercises to avoid. Because, let’s face it, sometimes we’re our own worst enemies when it comes to recovery (we’ve all been there!)

1. Overhead Presses: If you’ve got shoulder pain, especially from shoulder impingement or tendonitis, overhead presses can be a bad idea. They put a lot of stress on the shoulder joint and can exacerbate the problem. So, unless you’re feeling 100%, maybe skip these.
2. Upright Rows: Another exercise that’s tough on the shoulders. The motion of pulling weights up to your chin can pinch the shoulder tendons, leading to more pain and discomfort. Not worth it!
3. Behind-the-Neck Presses: This one’s a big no-no if you’re dealing with shoulder issues. The awkward positioning can lead to shoulder impingement and other injuries. Stick to safer shoulder mobility stretches instead.

Summary: Your Shoulders Are Worth the Effort

Alright, here's the lowdown: We dove headfirst into the world of shoulder mobility and flexibility, talking about how important it is to keep those joints moving smoothly if you want to avoid pain and injury. I laid out some solid shoulder mobility exercises like shoulder circles and thread-the-needle to help you loosen up those tight muscles. For anyone dealing with pain (been there, done that), I shared some go-to sore shoulder exercises like scapular squeezes and wall angels that can help ease the ache. We also tackled some common shoulder problems with exercises for shoulder tendonitis, shoulder exercises for impingement, and the best shoulder dislocation exercises, with movements like isometric holds, crossbody stretches, and resistance band rows to help you get back in the game. Oh, and we talked about a few shoulder pain exercises to avoid, like overhead presses and upright rows, because nobody needs to make things worse, right? So, that’s the scoop—your shoulders will thank you!

If you’re looking to increase your flexibility in other areas and shoulders aren’t just the problem, then we also have a great blog on the best stretches for the hip and knee strengthening exercises for bad, stiff, sore or painful knees.