Introduction
Shoulder pain is a common problem that can affect work, sport, and even simple daily tasks like reaching or sleeping. While rest may ease discomfort in the short term, movement and targeted exercises are key to long-term recovery.
At County Physio in Haddington, East Lothian, our physiotherapists design tailored exercise programmes to help patients reduce shoulder pain, restore strength, and improve function. Here are some of the most effective physiotherapy exercises for shoulder pain relief.
1. Pendulum Swings
A gentle mobility exercise to reduce stiffness and ease discomfort.
- Lean forward with your good arm supported on a table or chair.
- Let the painful arm hang down and slowly swing it in small circles.
- Perform for 1–2 minutes, once or twice daily.
👉 Helps with frozen shoulder and stiffness after injury.
2. Shoulder Blade Squeezes
Strengthens the upper back muscles and improves posture.
- Sit or stand tall with arms relaxed.
- Squeeze your shoulder blades together, hold for 5 seconds, then release.
- Repeat 10–15 times, 2–3 sets daily.
3. Wall Angels
Improves shoulder mobility and posture.
- Stand with your back against a wall, arms bent to 90 degrees.
- Slowly raise your arms overhead like making a snow angel, keeping elbows and wrists close to the wall.
- Lower slowly and repeat 10 times.
4. External Rotation with Resistance Band
Strengthens the rotator cuff, a common source of shoulder pain.
- Attach a resistance band to a door handle.
- Hold the band with your elbow bent at 90° and tucked into your side.
- Pull the band outward, keeping your elbow close.
- Repeat 10–15 times, 2–3 sets.
When to Seek Help
While these exercises can help, shoulder pain can come from many different causes — frozen shoulder, rotator cuff injuries, impingement, or arthritis. If your pain persists, limits movement, or worsens, it’s time to see a physiotherapist.
At County Physio in Haddington, we provide expert assessment, hands-on treatment, and tailored rehabilitation to help you recover quickly and safely.
👉 Learn more about our Shoulder Pain Physiotherapy in Haddington.
Conclusion
The right exercises can play a huge role in relieving shoulder pain and improving long-term mobility. Start gently and progress under the guidance of a physiotherapist to ensure safe recovery.
If you’re struggling with shoulder pain in Haddington or East Lothian, contact County Physio today and book your assessment.
