Best Shoulder Exercise For Muscle Pain

Shoulder joint exercises are the best way to release muscle pain & help your shoulder joint return to work or perform all day-to-day activities.
This all exercise also helps to strengthen your shoulder joint & reduce the risk of re-injury.

These all exercises are depends on the Diagnosis & symptoms of the condition which is lead to muscle pain.
So that the first physiotherapist assesses your shoulder muscle pain try to know the cause of muscle pain, the onset of pain, and aggravating & relieving factors of muscle pain.
After that physiotherapist’s advice on your exercises depends on the causes of muscle pain.

What are shoulder joint exercises for muscle pain?

• Shoulder joint affection is occurred to anyone & at any age of people.
• This shoulder joint muscle pain occurs due to injury in the cartilage, ligaments, muscles, nerves, or tendons which provide movement & support to the shoulder joint.
• Sometimes this pain is also felt in the shoulder blade, neck, arm & hand.
• So that, when the pain occurs early treatment, is essential.
• It can take to seven weeks or longer time for healing to shoulder pain.
• Home remedies for shoulder pain also help to recover the shoulder pain.

What are the health benefits of shoulder joint exercises?

• Exercises help to reduce the shoulder joint pain & improve the function of the shoulder joint.
• It Increases to a range of motion – ROM &function.
• It is supported by healthy cartilage of the shoulder joint.
• It is assisting with weight loss.
• It is help to maintain function.

Which type of exercise is helpful to you for reduce to muscle pain?

After following the RICE principle for the 2- 3 days at home & primary treatment & the help of pain medication, you feel released from the shoulder muscle pain.

When you feel too comfortable & release from your muscle pain then the physiotherapist is advised your exercises reduce to muscle weakness & tightness.

The exercises help to release muscle pain.

• In the exercises three types of exercises are included:
• Isometric exercise
• Stretching exercise
• Strengthening exercise

Isometrics exercise:

• Shoulder joint isometric exercises are performed by simply contracting your muscles without doing any other movement.
• A physiotherapist has prescribed this isometrics exercise as part of your rehabilitation program for muscle pain.

• This isometrics exercise helps you to regain normal shoulder range of motion – ROM, shoulder joint muscle strength & functional mobility.
• Shoulder isometric exercises are performed up to 2 to 3 times per day.
• Must be taken care of this thing you do not move your shoulder joint during these isometrics exercises.

1. Shoulder Flexion isometric exercise
2. Shoulder abduction isometric exercise
3. Shoulder joint external rotation isometric exercise
4. Shoulder joint internal rotation isometric exercise
5. Shoulder Extension isometric exercise

Shoulder Flexion isometric exercise:

• To perform the isometric shoulder flexion exercise you are standing to face a wall.
• Try to flex your elbow joint on the side of the shoulder then make a fist.
• You are Place folded napkin in between your fist & the wall & slowly press your hand into the wall.
• Hold this pressing for 7 to 10 seconds then slowly release the pressing.
• You do not need to try to push the wall over.
• Just you are gently pressing the wall to activate your shoulder flexor muscles.
• Do the 12 to 15 repetitions.

Shoulder abduction isometric exercise:

This exercise mostly targets your rotator cuff muscles.

• To perform shoulder abduction you stand six inches away from the wall.
• Then turn your body perpendicular to the wall & close to the wall at the side which is affected by the shoulder joint side.
• Make a fist on that side & press the towel into it.
• You are also using a folded towel for extra support.
• You are only gently pressed into the wall & try to lift your arm outside.
• Hold this pressure for 10 seconds & slowly release pressure from the wall.
• Do the 10 to 15 repetitions.

Shoulder joint external rotation isometric exercise:

This exercise helps to strengthen your rotator cuff muscles, mostly teres minor & infraspinatus.

• To perform shoulder external rotation you are stand to perpendicular to a wall about 6 inches from the wall.
• The affected shoulder joint is close to the wall.
• First flexed your elbow joint up to 90 degrees then make a fist.
• Try to press the towel from the back of your hand into the wall as you rotate your arm in an outward direction.
• Then gently press the towel into the wall.
• Hold this pressing for 5 to 10 seconds & slowly release the pressure from the wall.
• Complete 10 to 15 repetitions.

Shoulder joint internal rotation isometric exercise:

• To perform shoulder internal rotation you are standing facing a door frame & and outside the wall corner.
• The affected shoulder joint is near the door corner.
• Then flexed your elbow joint up to 90 degrees & make a fist.
• Try to gently press the towel into the corner wall & door jamb like as you rotate your arm inward towards your belly.
• Hold this pressing for 5 to 10 seconds & slowly release.
• Do the 10 to 15 repetitions.

Shoulder Extension isometric exercise:

• To perform shoulder extension you are standing to 6 inches away from the wall & your back is facing the wall.
• Your elbow joint is straight so your hand stays just near your buttocks & makes a fist.
• Try to gently press the towel into the wall behind you.
• Hold this pressing for 5 to 10 seconds & slowly release.
• Complete the 10 to 20 repetitions.

Stretching exercise:

After the follow of isometric exercise for 2-3 days for release to muscle pain by the physiotherapist then the therapist is advised to stretch for release to muscle tightness.
This stretching is applied when your muscle pain is released & when you feel comfortable.

1. Across-the-chest stretch
2. Neck release
3. Seated twist
4. Doorway shoulder stretch
5. Sleeper Stretch
6. Towel stretch
7. Shoulder stretch
8. Bent Arm Scaption Plane Stretch
9. Bent Arm Thoracic Extension

Across-the-chest stretch:

• Perform this stretching in a sitting or standing position.
• First, bring your right arm across your chest.
• Then place the arm in the crease of your left elbow joint.
• You are using your left hand to support your arm.
• Hold this stretching position for up to 1 minute & repeat on the opposite side.
• Do this stretching each side 3–5 times.

• To deepen the stretch, lift your arm at shoulder height.

Neck release:

• This exercise is a gentle way to loosen tension in your neck & shoulder joints.
• Perform this stretching in a sitting or standing position.
• Then lower your chin toward your chest.
• You feel a stretch along the back of your neck.
• Try to gently tilt your head to the left side to stretch your right shoulder joint.
• Hold this stretching position for up to 1 minute & repeat on the opposite side.
• Do this stretching each side 3–5 times.

For to deepen in this stretch:

• First place 1 hand on your shoulder joint & 1 hand above your ear to gently guide the movement.
• Then lower your chin toward your chest.
• You feel a stretch along the back of your neck.
• Try to gently tilt your head to the left to stretch your right shoulder joint.
• Hold this stretching position for up to 1 minute & repeat on the opposite side.
• Do this stretching each side 3–5 times.

Seated twist:

• You are sitting in a chair with your ankle joint directly under your knee joint.
• Twist your upper body to the right & bringing the back of your left hand to your thigh.
• Then place your right hand down wherever you feel too comfortable.
• Hold this stretching position for up to 30 seconds & repeat on the left side.
• Do this stretching each side 3–5 times.

Doorway shoulder stretch:

• You are standing near a doorway with your elbow joint & arms forming a 90-degree angle.
• First, step your right foot forward as you press your palms into the sides of the door frame.
• Try to Lean forward & engage your core muscle.
• Hold this stretching position for up to 30 seconds.
• Then repeat the stretching with your left foot forward.
• Do this stretching exercise on each side 2–3 times.

Sleeper Stretch:

• You are lying on your side on a firm, flat surface with the affected shoulder joint under you & your arms bent.
• You place your head on a pillow for comfort.
• Then use your unaffected arm to push your other arm down.
• Stop this exercise when you feel a stretch in the back of your affected shoulder joint.
• Hold this stretching position for 30 seconds & relax your arm for 30 seconds.
• Do this stretching exercise on each side 2–3 times.

Towel stretch:

• First, hold one end of a three-foot-long towel behind your back & grab the opposite end with your other hand.
• You are holding the towel in a horizontal position.
• You must use your good arm to pull the affected arm upward to stretch it.

• You are also performing an advanced version of this exercise with your towel draped over your good shoulder joint.
• Then hold the bottom of the towel with the affected arm.
• Try to pull the arm toward the lower back with the use of the unaffected arm.
• Do this 10 to 20 times a day.

Shoulder stretch:

• You are in a standing position.
• Try to raise your shoulder joint.
• Hold this exercise for 5 seconds.
• Then squeeze your shoulder blades back & together.
• Hold this exercise for 5 seconds.
• Try to pull your shoulder blades downward.
• Hold this exercise for 5 seconds.
• Relax & repeat this exercise 10 times.

Bent Arm Scaption Plane Stretch:

• You are kneeling position next to an elevated surface.
• Then put one palm down on the surface with your elbow joint pointed up.
• Try to Roll the shoulder joint capsule in & out.
• You feel the best stretch in your pec during this stretching pose.
• Then move in & out of the stretch 10 times & hold this exercise for 15-30 seconds.
• Do the 1 set of 3 repetitions & 3 times per day.

Bent Arm Thoracic Extension:

• For this stretching, you place your arms flex, with the elbow joint resting on the bench in front of you.
• This stretching exercise movement is the same as the previous stretch but at this time, you press the elbow joint into the bench to promote a deeper stretch in the thoracic spine.
• Try to Move in & out of the stretch 10 times then hold for 15-30 seconds.
• Do the 1 set of 3 repetitions & 3 times per day.

Strengthening Exercises:

After the following stretching & isometric exercise for 2 -3 days to release muscle pain by the physiotherapist then the therapist is advised to you do strengthening exercises for muscle weakness.
This strengthening exercise is always advised when you feel to release pain & when you feel comfortable.

This all-strengthening exercise helps you with muscle weakness & pain.

1. Chest expansion
2. Eagle arms spinal rolls
3. Shoulder circles
4. Downward Dog Pose
5. Child’s Pose
6. Thread the needle
7. Pendulum exercise
8. Wand exercise
9. Eagle Pose
10. Lateral raises exercise
11. External shoulder rotation
12. Internal shoulder rotation
13. Reverse fly
14. Standing Row
15. External Rotation With Arm Abducted 90°
16. Trapezius Strengthening exercise
17. Scapular setting
18. Scapular Retraction/Protraction movement
19. Bent-Over Horizontal Abduction
20. Pully exercise
21. Finger ladder Exercises
22. Shoulder roll
23. External Band Rotation exercise
24. Internal Band Rotation exercise
25. Barrel Hug
26. Standing Upright Rows
27. External Torso Rotation
28. Internal Torso Rotation
29. Shoulder I-Y-T exercise
30. Shoulder Y & Ts exercise
31. Shoulder U’s exercise
32. Rhomboid Rows
33. Door lean
34. Eagle arms spinal rolls
35. Cross-body arm swings
36. Ragdoll Pose
37. Cow Face pose
38. Side-lying thoracic rotation
39. Assisted Lateral Rotation
40. Assisted Abduction
41. Assisted Medial Rotation
42. Assisted Flexion
43. Shoulder Flexion and Upper Thoracic Extension exercise
44. Prone Scapular Series
45. Prone Shoulder Circumduction
46. Scapular Weight-bearing

Chest expansion:

• You are in a standing position for this exercise.
• Hold an exercise band, strap & towel behind your back with both hands.
• Try to broaden across your chest as you move your shoulder blades toward each other.
• Then lift your chin & look up toward the ceiling.
• Hold this exercise for up to 30 seconds.
• Repeat this exercise 3–5 times.
• to deepen the exercise, place your hands closer together along with the towel & strap.

Eagle arms spinal rolls:

• you are in a sitting position & extend your arms out to the sides.
• 9 try to cross your elbow joint in front of your body with your right arm on top.
• Bend your elbow joint & placing the backs of your forearms or hands together.
• then reach your right hand around to bring your palms together.
• Hold this exercise position for 15 seconds.
• On an exhale position roll your spine as your draw your elbow joint in toward your chest.
• In an inhale position open your chest & lift your arms.
• Continue this exercise movement for 1 minute & repeat on the opposite side.
• Repeat this exercise 3–5 times.

Shoulder circles:

• You are standing with your left hand on the back of a chair.
• Then allow your right hand to hang down.
• Try to make a circle on your right hand 5 times in each direction.
• Repeat this exercise on the opposite side.
• Do this exercise 2–3 times per day.

Downward Dog Pose:

• You start this exercise on your hands & knees joint.
• First press into your hands to lift your hip joint toward the ceiling.
• Try to maintain a slight bend in your knee joint like as you press your weight evenly into your hands & feet.
• Must keep your spine straight & bring your head toward your feet so that your shoulder joint is flexed overhead.
• Hold this exercise position for up to 1 minute.
• Do this exercise 2–3 times per day.

Child’s Pose:

• Starts with the downward Dog Pose.
• First, bring your big toes together & your knee joint slightly wider than your hip joint.
• Try to sink your hip joint back onto your heels & extend your arms in front of you.
• It allows your chest to fall heavy toward the floor & relaxing your spine or shoulders.
• Hold this exercise position for up to 5 minutes.
• Do this exercise 2–3 times per day.

Thread the needle:

• Start this exercise on your hands & knees.
• First, lift your right hand toward the ceiling with your palm facing away from your body.
• Then lower your arm to bring the arm under your chest & over to the left side of your body with your palm facing up.
• It activates your right shoulder joint & arm to avoid collapsing into this area.
• Must keep your left hand on the floor for support.
• Then lift the arm toward the ceiling & bring the arm around to the inside of your right thigh.
• Hold this exercise position for up to 30 seconds & relax in a Child’s Pose.
• Then repeat this stretching exercise on the left side.
• Do this exercise 2–3 times per day.

Pendulum exercise:

• The patient is in a standing position beside a table with the hand of the unaffected shoulder on the table & feet are slightly wider than shoulder-width apart.
• Then Bend the hip joint approximately to 75 to 90 degrees & let the affected arm hang down toward the floor.
• Shift the weight from side to side, letting the arms swing freely from side to side.
• Shift the weight forward & backward, letting the arms swing freely front to back.
• Once they feel comfortable with these movements, move the body so that the arm swings in a circle.
• Must be Keep the circle small, less than 8 inches.
• Continue for 30 seconds.
• Every day, increase the time to 3 to 5 minutes.
• Repeat this exercise 10 times per day.

Wand exercise:

• This exercise is helpful to you for increasing ROM exercise.
• The patient is holding the wand with the help of both hands.
• Then perform the shoulder & elbow joint movement.
• Shoulder flexion,abduction,adduction,external & internal rotation & elbow flexion,extension movement perform with the wand.
• Every exercise does the 2–3 times per day.

Eagle Pose:

• You are in a standing or sitting position & extend the arms to the sides.
• Try to cross the arms in front of the body with your right arm over the left side.
• Then bend both the arms at the elbow joint.
• Twist your right forearm behind your left forearm & bring the palms together.
• Then gently raise the arms upward to stretch the shoulder joint.
• Hold this exercise position for 30 seconds & gently release the position.
• Do this exercise 2–3 times per day.

Lateral raises:

• First, hold a pair of light dumbbells for this exercise.
• You are standing with the feet slightly wider than the hip joint width apart.
• Try to raise the weights to the sides till are at shoulder level.
• Must be remembered to engage the core muscles & slowly lower the weights down to the sides.
• Repeat this exercise for 2 sets, with every set consisting of 12–15 reps & 3 to 4 times per week.

External shoulder rotation:

• First, hold the light resistance band in both hands.
• Must keep both arms at the sides of the body & bend them at the elbow joint.
• Then keep one arm still & rotate the other away from the body while maintaining the 90-degree elbow joint bending.
• Hold this exercise position for 5 seconds & slowly return the arm toward the body.
• Repeat this exercise for 2 sets, in every set consisting of 12–15 reps & 3 to 4 times per week.

Internal shoulder rotation:

• First, attach a resistance band & a large elastic band to a doorknob.
• The other end of the band is held in one hand.
• Try to bend the arm at the elbow joint & pull the forearm toward the body.
• Hold this exercise position for 5 seconds & slowly return the arm toward the body.
• Repeat this exercise for 2 sets, in every set consisting of 12–15 reps & 3 to 4 times per week.

Reverse fly:

• You are standing with the feet hip-width apart.
• Hinge forward at the hip joint & let the arms hang straight down.
• With your palms facing inward try to raise both arms out to the sides & squeeze the shoulder blades together.
• Then slowly lower the arms & return to the starting position.
• Repeat this exercise for 2 sets, in every set consisting of 12–15 reps & 3 to 4 times per week.

Standing Row:

• First, make a 3-foot-long loop with the elastic band & tie the ends together.
• Then attach the loop to a doorknob & another stable object.
• You are in a standing position & holding the band with your elbow joint bent & at your side.
• Must keep your arm close to your side & slowly pull your elbow joint straight back.
• Then slowly return to the starting position & repeat this exercise.
• Do this exercise 2–3 times per day.

External Rotation With Arm Abducted 90°:

• First, make a 3-foot-long loop with the elastic band & tie the ends together.
• Then attach the loop to a doorknob & another stable object.
• Must be keeping your shoulder joint at elbow level.
• Try to raise your hand till it is in line with your head.
• Then slowly return to the start position & repeat this exercise.
• Do this exercise 2–3 times per day.

Trapezius Strengthening exercise:

• First, place your knee joint on a bench or chair.
• Try to lean forward so that your hand reaches the bench & also help to support your weight.
• Your other hand is placed at your side & palm facing your body.
• Try to raise your arm & rotating your hand to the thumbs-up position.
• Stop this exercise when your hand is at shoulder height & your arm is parallel to the floor.
• Slowly lower your arm to the original position for a count of 5.
• Do this exercise 2–3 times per day.

Scapula Setting:

• You are lying on your stomach means in a prone position with your arms by your sides.
• First, place a pillow under your forehead for your comfort.
• Try to gently draw your shoulder blades together & down your back as far as possible.
• Ease this exercise halfway off from this position & hold this exercise for 10 seconds.
• Relax from the exercise position & repeat this exercise 10 times.

Scapular Retraction/Protraction movement:

• You are lying on your stomach means in a prone position on a table & bed with your injured arm hanging over the side.
• Must keep your elbow joint straight & lift the weight slowly.
• Try to squeeze your shoulder blade toward the opposite side as you can possible.
• Then return slowly to the starting position & repeat this exercise.
• Do this exercise 2–3 times per day.

Bent-Over Horizontal Abduction:

• You are lying on your stomach means in a prone position on a table & bed with your injured arm hanging over the side.
• Must keep your arm straight & slowly raise it to eye level.
• Then slowly lower it back to the starting position & repeat this exercise.
• Do this exercise 2–3 times per day.

Pully exercise:

• For the shoulder active Assisted Exercise does the pully exercise.
• First, hold a rope–pully on both hands then perform the movement of the shoulder.
• Flexion, abduction, external & internal rotation.
• This exercise is performed 10 times in 1 session & 3 sessions per day.

Finger ladder Exercises:

• The patient is in a standing position & facing a ladder that is hanging over a wall.
• Ask them to patient place the affected hands on the ladder at a low level.
• Then slowly start an upward climb on the finger ladder till it reached the top & slowly down back to the starting.
• This exercise is performed 10 times in 1 session & 3 sessions per day.

Shoulder Roll:

• You are standing with your back straight & your feet apart.
• Place your arms at your sides
• Then take a deep breath & lift your shoulder joint to slowly rotate.
• Try to move your shoulder joint back while you lifted something so that you squeeze your shoulder blade muscles together.
• In exhale position lower your shoulders.
• Move your shoulder joint forward & you feel a stretch along the backside of your shoulder joint.
• Repeat this exercise 10 times.

External Band Rotation exercise:

• First, attach a resistance band to an object at elbow joint level.
• You are holding this exercise band with the use of your hand in an overhand grip.
• For this exercise, you stand tall & bring your elbow joint up so that the upper part of your arm stays in line with your shoulder joint.
• Try to bend your arm at the elbow joint 90 degrees & place the forearm running parallel to the ground.
• Then externally rotate your hand & forearm means away from your body.
• Must keep your elbow joint at your side.
• Then Reversing the movement back means a return to the starting position.
• Perform this exercise for 5 to 10 reps.

Internal Band Rotation exercise:

• You are using a door to anchor the band at waist height.
• Try to hold the handle with the help of your left hand.
• You are standing 3 to 4 feet back from the door.
• Then hold your head straight & must keep your abdominal muscles tight.
• In this exercise point your active arm so that it is parallel with the floor & pointed away from your torso at a 45-degree angle.
• Try to Internally rotate your arm against the resistance band.
• Then touch your torso with your hand.
• Perform this exercise for 5 reps on each arm.

Barrel Hug:

• You are sitting in a chair.
• Must keep your back straight
• And try to raise your arms at shoulder height.
• Then bend your elbow joint so that your fingers meet.
• You rotate your body from side to side
• Perform this rotation exercise with a slight bend at each side to improve the range of motion – ROM & work your side muscles.
• Perform this exercise for 5 reps on each arm.

Standing Upright Rows:

• You are standing upright.
• You are holding a barbell & weight for use with an overhand grip.
• Must keep your feet hip-width apart.
• Try to pull your shoulder joint back while arching your lower back.
• Then lift the barbell so that it is just under your chin.
• Your elbow joints are higher than your hands.
• Lower the bar back & repeat this exercise.
• Perform this exercise in 10 reps.

External Torso Rotation:

• You are sitting in a chair.
• First, tighten your abdominal muscles.
• During exhale position while rotating your torso to one side.
• Must keep your hip joint facing forward.
• You are rotating your torso, shoulders & head as one.
• Hold for some time & return to your original forward-facing position.
• Do this 10 to 20 times a day.

Internal Torso Rotation:

• For this exercise, you are going to use TRX grips to work deeper muscles in your torso & shoulder joint.
• Their exercise is also performed in machines in gyms.

• You are holding onto the affixed TRX with the help of both hands.
• You lean your body back with your legs spread slightly.
• You are using your body’s inner torso to rotate to the side & then back to your original position.
• Place your hands off to the side.
• Must be adjusted the intensity by taking a single step forward & back.
• Perform this exercise 10 reps on each side.

Shoulder I-Y-T exercise:

• You are lying on your stomach means in a prone position.
• You are extending your arms & legs.
• Your palms are flat on the mat & your toes are pointed.
• First, stiffen your abdominal muscles
• And try to pull your shoulders back & down.
• You attempt to hold this position throughout this exercise.
• During exhale & lift your arms off the floor.
• You must maintain the letter ‘I’ formation for 5 to 10 seconds & perform 2 to 4 reps.
• During exhale & lift your arms off the floor to form a ‘Y’ position & your palms are in an inward position.
• You are using your shoulder joint to implement the Y & lift your arms.
• Hold this exercise position for 5 to 10 seconds & perform 2 to 4 reps.
• During exhale & move your arms into a ‘T’ position.
• Again, you are using your shoulder joint to lift your arms.
• Hold this exercise for 5 to 10 seconds & perform 2 to 4 reps.

Shoulder Y & Ts exercise:

• You are standing in an upright position & use to dumbbells.
• You lean forward slightly.
• Start this exercise with your arms outward straightening your elbow joint & holding the dumbbells.
• Slowly lower your arms & repeat this exercise 5 times.
• You position your arms so that your palms are facing outward & your thumbs are pointing towards the ceiling.
• Try to lift your elbow joint up to shoulder level.
• Repeat this exercise 5 times.

Shoulder U’s exercise:

This Reverse Shoulder Stretch exercise is like making a U formation & this exercise is relatively easy & requires no equipment.

• You are standing position straight.
• In the first interlock, your fingers are behind your back at the top of your butt to form a U.
• Try to maintain a straight back with your shoulder blade muscles together.
• Must keep your arm bone straight on each arm.
• Then push your arms up away from your buttocks & low.
• Hold this exercise for 30 seconds & perform this exercise 5 times.

Rhomboid Rows:

• You are holding a pair of dumbbells in each one of your hands.
• You are standing & facing the seat of the incline bench.
• Straddle the seat & try to lean your body forward against the bench.
• Then bend your knee joint so that your feet slide backward.
• Try to flex both ankle joints & dig your toes into the floor to support.
• Place your arms hanging down.
• During exhale & bend your elbow joint so that you are lifting the weights upward toward your rib cage.
• If you reach the top of the lift movement & squeeze your shoulder blades together.
• Hold this exercise for 3 seconds &lower the weights
• Perform this exercise 10 to 12 reps.

Door lean:

• You are standing in a doorway with both arms on the wall & slightly above your head.
• Try to slowly lean forward till you feel a stretch in the front of your shoulder joint.
• Hold this exercise for 15–30 seconds.
• Repeat this exercise 3 times.

• But this exercise is not suitable when you have a shoulder impingement.

Eagle arms spinal rolls:

• You are in a sitting position for this exercise.
• Try to straighten your arms out to the sides.
• Then cross your elbow joint in front of your body with your left arm on top.
• Flex your elbow joint & placing the backs of your forearms or hands together.
• Try to reach your left hand around to bring your palms together.
• Hold this exercise position for 15 seconds.
• During exhale position, roll your spine as you move your elbow joint toward your chest.
• During inhale, open your chest & raise your arms.
• Continue this exercise for 1 minute.
• Repeat this exercise 10 times.

Cross-body arm swings:

• You are standing with the feet hip-width apart.
• During inhale & raise the arms out to the sides.
• Try to squeeze the scapulae together.
• During exhale & gently move the arms toward each other.
• Then cross the left arm below the right.
• Must be keeping both arms in the extended position.
• During inhale swing your arms back out to the sides & squeezing the scapulae together.
• Then slowly swing the arms in toward each other again.
• Do this exercise 10 times.

Ragdoll Pose:

• You are standing with the feet hip-width apart.
• Try to flex the knee joint slightly.
• Then flex forward & try to touch the toes.
• Must keep the stomach against the flex knees to support the lower back.
• Must be Put each hand on the elbow joint of the other arm.
• The crown of the head point toward the ground.
• Must be allowed the head to hang heavily & releasing tension in the neck or shoulder joint.
• Hold in the position for 1 minute or longer time.
• Do this exercise 10 times.

Cow Face poses:

• You are standing with the feet hip-width apart.
• Then reach the left arm up straight toward the sky.
• Try to bend the left arm at the elbow joint.
• Must keep the elbow joint lifted& reach the left hand over the head or down the back.
• You are stretching your right arm down toward the ground.
• Reach the right hand behind & up the back.
• Start the right & left hands close together & clasping them when you feel comfortable.
• Repeat this exercise 10 times.

In the side-lying thoracic rotation:

• You are lying on your left side on the ground & a mat.
• Flex your knees slightly.
• You are stretching the left arm straight ahead.
• Then position the right hand on top of the left side.
• Must keep your gaze fixed on the right side hand.
• Try to reach the right hand straight up.
• Then rotate the right arm toward the ground behind the back & draw the arch in the air.
• Must keep the knees & hips pointing to the left side throughout.
• Then bring the right arm back over to meet the left side hand.
• Repeat this exercise 10 times.

Assisted Lateral Rotation:

• For this exercise, you are lying on your back.
• Your elbow joint flex to 90 degrees & tuck your elbow joint in at the side of your body.
• Try to grab a walking stick & a broom in both hands & utilize your hand to push the painful arm out to the side.
• Must keep your elbow joint tucked in at the side.
• Do the 1 set of 15 repetitions & 3 times per day.
• For stronger exercise perform 3 sets of 15 repetitions & 3 times per day.

Assisted Abduction:

• In the standing position, both arms are extended by holding a stick on your side.
• You are utilizing your arm which is not painful to push your painful arm out to the side.
• Must keep your arm extended at all times & your shoulder joint relaxed.
• Do the 1 set of 15 repetitions & 3 times per day.
• For stronger exercise perform 3 sets of 15 repetitions & 3 times per day.

Assisted Medial Rotation:

• In the standing position put your painful arm behind your back.
• Place a cover or rolled-up towel over the shoulder joint which is not sore.
• You are grabbing the towel with both hands.
• Then utilize the arm which is not sore to pull the sore arm up your back.
• Hold this stretching position for 20 seconds & repeat this exercise 5 times.

Assisted Flexion:

• To perform this exercise you lie on your back & hold a walking stick in both hands.
• Must keep both arms straight & raise both arms to the ceiling.
• Try to move back towards the head & as can as allow.
• Do the 1 set of 15 repetitions & 3 times per day.
• For stronger performance to 3 sets of 15 repetitions & 3 times per day.

Shoulder Flexion and Upper Thoracic Extension exercise:

• You are straightening your arms straight on a bench & elevated surface.
• You are dropped into more of a kneeling pose.
• Try to press into the bench as you bring your chest down towards the floor & forward towards the bench for one sweeping movement.
• You concentrate on rolling the shoulder joint & outward as you move in or out of the stretch.
• This movement is put the shoulder joint into a flexed position while straightening the thoracic spine which tends to get very tight in many people.
• Move-in & out of the stretch 10 times & hold for 15-30 seconds.
• You are drawing from side to side while you are in the stretched position.
• Once when you perform this exercise in both arms, you are working on one arm at a time.
• Do the 1 set of 15 repetitions & 3 times per day.

Prone Scapular Series:

• First, take a prone position on an elevated surface & a bench or even a bed works with your one arm hanging off of the surface.
• Try to depress the shoulder joint of the hanging arm & roll the arm backward.
• Hold this stretched pose for a few seconds, then do the rest.
• Do this exercise 10 times.
• Then, bring your arm forward & roll the shoulder joint outward as you can.
• Hold this forward pose for a few seconds, then go back for rest.
• Do this exercise 10 times.
• Repeat both movements on the opposite shoulder.
• Do the 1 set of 10 repetitions & 3 times per day.

Prone Shoulder Circumduction:

• Do this exercise in a prone position.
• First, bring the arm forward then straighten it outward after that behind you.
• Then return to starting position to rest & form a half-circle.
• Do it in one direction 5-10 times, then perform in reverse directions.

Scapular Weight-bearing:

• In this exercise, you add some weight-bearing to your shoulder joint by lifting your hands on parallel & dumbbells when you are performing a plank pose.
• Must keep the elbow joint extended as you create the circles with your shoulder joint.
• Perform 5-10 circles in one direction, then perform in opposite direction.

Some things which are remembered by you during all Shoulder joint Exercises:

Always perform daily exercises & stretches which help you keep your shoulder joint strong & flexible.

• Some things which are remembered by you before performing the exercises:
• Stop any exercise when you feel more shoulder pain.
• Always do the right way to exercise because incorrectly exercise is produce increased shoulder pain.
• Do the exercise in pain-free ROM.
• Always do the warm-up exercise before perform to deep stretching.
• Light performance to shoulder rolls, gentle motions & even a warm shower are all ways to warm up the muscles before exercise & stretching.