Top 10 Physical Therapy Exercises for Shoulder & Arm Pain Relief

Shoulder pain and tightness can be debilitating, affecting your daily activities and overall quality of life.

Whether it's due to an injury, overuse, or a medical condition, seeking the help of a physical therapist can significantly improve mobility and manage pain. This blog post will explore the top 10 physiotherapy exercises for upper and lower arm pain, as well as discuss the effectiveness of physical therapy in treating various shoulder conditions.

1. Pendulum exercise: This exercise is perfect for gently stretching the muscles and tendons surrounding the shoulder joint. Stand beside a table and lean forward slightly, allowing the affected arm to hang down. Swing the arm in small circles, gradually increasing the size of the circles as you feel more comfortable. This is one of the most common physiotherapy exercises for shoulder and arm pain, as it helps to improve range of motion and alleviate discomfort.

2. Wall push-ups: Wall push-ups are a great low-impact exercise to strengthen the shoulder muscles and reduce pain. Stand facing a wall with your hands at shoulder height and slightly wider than shoulder-width apart. Lean in towards the wall, bending your elbows and keeping your body in a straight line. Push back to the starting position. This exercise can be modified to target the upper and lower arm muscles, making it an excellent choice for those experiencing nerve pain in the arm and shoulder.

3. Shoulder blade squeeze: Sit or stand with your back straight and arms relaxed at your sides. Gently squeeze your shoulder blades together and hold for a few seconds before releasing. This simple exercise helps to improve posture and mobility while reducing tightness in the upper back and shoulders.

4. Doorway stretch: Stand in a doorway with your arms bent at a 90-degree angle and your palms resting on the door frame. Gently lean forward until you feel a stretch in your chest and shoulder muscles. Hold the stretch for 15-30 seconds and repeat as needed. This stretching exercise is particularly effective for those experiencing upper arm pain due to tightness or muscle strain.

5. Cross-body arm stretch: Bring your affected arm across your chest, using your opposite hand to gently pull it closer to your body. Hold the stretch for 15-30 seconds and repeat as needed. This exercise is beneficial for targeting lower arm pain and improving flexibility.

6. Towel stretch: Hold a small towel or strap in both hands behind your back, with one hand reaching up from the lower back and the other reaching down from the shoulder. Gently pull the towel in opposite directions to stretch the shoulder and upper arm. This exercise is ideal for those experiencing tightness and discomfort after a workout.

7. Arm slides: Lean against a wall with your back flat and your arms extended out to the sides at shoulder height. Slowly slide your arms up the wall as high as you can without causing pain. Lower your arms back to the starting position and repeat. This exercise helps to improve range of motion and alleviate shoulder pain.

8. External rotation: Lie on your side with your affected arm bent at a 90-degree angle and resting on your stomach. Using a light weight or resistance band, slowly rotate your arm outward, keeping your elbow close to your body. This exercise is particularly effective for treating conditions like tennis elbow and rheumatoid arthritis.

9. Shoulder rolls: Stand or sit with your back straight and shoulders relaxed. Slowly roll your shoulders forward in a circular motion, then reverse the direction. This simple exercise helps to relieve tension in the neck and shoulders and improve overall mobility.

10. Cat-cow stretch: Begin on your hands and knees with your back in a neutral position. Arch your back, lifting your head and tailbone towards the ceiling as you inhale.

As you exhale, round your back and tuck your chin towards your chest, pulling your tailbone under. This exercise, often used in yoga, helps to increase flexibility in the spine and shoulders, and can alleviate tightness in the upper back and neck.

How Physical Therapy Can Help:

Physical therapists work with individuals experiencing various types of arm pain, including heart attack-related pain, tennis elbow, and spinal cord issues. Through a combination of manual therapy, exercises, and stretches, physical therapists can help patients improve their range of motion, manage pain, and promote healing.

In cases of frozen shoulder, also known as adhesive capsulitis, physiotherapy treatment has proven to be highly effective. It is essential to begin treatment early, as a frozen shoulder can take months or even years to heal on its own. Physiotherapists use a variety of techniques, including manual therapy, exercises, and stretches, to reduce pain, improve mobility, and prevent the condition from worsening.

Organic pain relief therapies, such as cold and heat therapy, massage, and acupuncture, can also be incorporated into a physical therapy treatment plan for shoulder pain. These methods are often used in conjunction with anti-inflammatory medications and other treatments to help manage pain and promote healing.

Shoulder pain and tightness can have a significant impact on your daily life, but with the help of a physical therapist, you can regain your mobility and manage your pain effectively. The exercises and stretches mentioned in this blog post, along with the guidance of one of our expert PT, you can significantly improve the condition of your shoulder and arm. If you're experiencing ongoing pain, consider scheduling an appointment with a Be On The Move physical therapist to discuss the best course of treatment for your individual needs.

See you soon,

//Trudy ❤️//