Shoulder pain is one of the most common complaints in both active and desk-bound people. Whether it’s from poor posture, overuse at the gym, or simply sleeping wrong, that nagging ache can make everyday tasks feel impossible. The good news? A few simple exercises can help reduce pain, restore mobility, and get your shoulder moving the way it should.
- Pendulum Swings
Stand next to a table, place one hand on it for support, and let the other arm dangle. Gently swing your arm in small circles or back and forth. Do this for 1–2 minutes. It helps reduce stiffness and increase circulation. - Wall Walks
Face a wall and “walk” your fingers up slowly, keeping your shoulder relaxed. Walk them as high as is comfortable, then walk them back down. Repeat 5–10 times to gently increase range of motion. - Doorway Stretch
Stand in a doorway, place your arms on the frame, and gently lean forward until you feel a stretch across your chest and shoulders. Hold for 20–30 seconds. Great for posture and opening up tight front shoulder muscles. - Shoulder Blade Squeezes
Sit or stand with your arms by your side. Squeeze your shoulder blades together (like you’re trying to hold a pencil between them), hold for 5 seconds, then release. Do 2 sets of 10. This improves shoulder stability. - Sleeper Stretch
Lie on your side with the painful shoulder down. With your arm bent at 90 degrees, use your top hand to gently press the forearm of your bottom arm toward the bed or floor. Hold for 20 seconds. Helps relieve tightness in the back of the shoulder.
These moves are gentle but effective—especially when done consistently. If your pain sticks around or limits your daily activities, it might be time to check in with your physio or chiropractor for a more tailored plan.
Don’t let shoulder pain sideline you—move smart, stay strong! 🏋️♀️🛠️
