The Best Physio Exercises for Shoulder Pain: Our Top 4

The best physio exercises for shoulder pain include pendular exercises, foam roller raises, and band rows.

Shoulder pain can be frustrating and limiting, affecting everything from daily activities to sports performance. Whether you’re recovering from an injury, dealing with stiffness, or aiming to improve mobility, targeted physiotherapy exercises can help. The right movements can ease discomfort, strengthen supporting muscles, and restore function.

In this article, our shoulder physios in Sydney cover how to perform these shoulder physio exercises, focusing on improving mobility, stability, and strength. These exercises are simple, effective, and easy to perform at home.

Quick Summary

• Pendular exercises: Improve mobility and relieve pain.
• Foam roller raises: Activate and stabilise the shoulder blades.
• External rotation scapula control: Strengthen external rotators and improve shoulder stability.
• Band rows: Strengthen postural muscles and improve shoulder control.

1. Pendular Exercises

Pendular exercises help relieve pain and improve mobility in the shoulder joint. They use gravity to encourage movement without excessive strain.

How to do it:

1. Hold a light dumbbell in one hand.
2. Bend over at the waist, keeping your back straight and your arm relaxed.
3. Make small circles with your arm, allowing the weight to create a gentle stretch.
4. Repeat circles in both directions.

Why it helps: This movement reduces stiffness, promotes fluid movement in the joint, and eases discomfort.

2. Foam Roller Raises

This exercise improves shoulder blade activation and stability, which is essential for long-term pain relief.

How to do it:

1. Stand facing a wall with your forearms resting on a foam roller.
2. Apply light pressure (about 20%) onto the roller to activate your shoulder blades.
3. Slowly roll the foam roller up the wall, keeping steady pressure.
4. Maintain control as you return to the starting position.

Why it helps: Strengthens the muscles that stabilise your shoulder blades, improving control and reducing strain on the joint.

3. External Rotation Scapula Control

The rotator cuff muscles play a key role in shoulder function. This exercise targets external rotation while maintaining scapular stability.

How to do it:

1. Stand tall, holding a light resistance band with your elbow bent at 90 degrees.
2. Rotate your arm outwards against resistance.
3. Slowly return your hand towards your belly button, keeping your shoulder open and stable.

Why it helps: Strengthens the external rotators and enhances shoulder stability, reducing injury risk.

4. Band Rows

Postural strength is crucial for maintaining healthy shoulders. Band rows strengthen the upper back and shoulder stabilisers, reducing tension on the joint.

How to do it:

1. Hold a light resistance band with your arms extended in front.
2. Pull your arms back in a rowing motion, keeping your elbows at 90 degrees.
3. Slowly return to the start position while keeping your shoulders stable.

Why it helps: Improves posture and strengthens the muscles that keep your shoulders in the correct position, preventing pain and injury.

When to See a Physiotherapist

While these exercises are effective for general shoulder pain, persistent discomfort may indicate an underlying issue. If your pain worsens, or if you experience weakness, swelling, or a limited range of motion, seeking professional advice is important.

A physiotherapist can assess your shoulder, provide a tailored rehabilitation plan, and guide you through recovery.

Final Thoughts

The best physio exercises for shoulder pain focus on mobility, stability, and strength. Incorporating these movements into your routine can improve shoulder health, ease pain, and prevent future issues.

For personalised care, our Inner West physios and start moving pain-free again.