5 common exercises used in shoulder physical therapy sessions

When you’re having trouble raising your arms or you feel a pain in your shoulder, it can interfere with your normal daily activities. While it can be tempting to just grin and bear it, being proactive about treatment can not only help you return to your regular physical tasks, but it can also prevent the symptoms from worsening.

When it comes to shoulder issues such as pain or reduced range of motion, exercise is often one of the best ways to alleviate your symptoms. But it’s not always easy to determine what the safest and most effective shoulder exercises are. The good news is that a physical therapist can help guide you! 

We’ll talk about possible reasons that you would need physical therapy for your shoulder as well as common physical therapy shoulder exercises that you might learn in PT. 

When to seek physical therapy for your shoulder

If you’ve sustained an injury or you have a medical condition that has shoulder pain as a symptom, then it’s important that you take the proper course of action to alleviate the symptoms’ impact on your overall quality of life. The goal of physical therapy for shoulder issues is to manage your pain while improving your shoulder’s function and mobility.

If you’re experiencing persistent or worsening shoulder pain or a reduced range of motion, then it’s time to see a physical therapist.

Here are common shoulder issues that can be treated with physical therapy:

• Rotator cuff tear — There’s a group of muscles and tendons that surrounds your shoulder joint, called the rotator cuff, to help you move your arm by keeping the head of your humerus bone in the shoulder socket. The tissue can tear from repetitive movements or trauma, such as a sports injury. A rotator cuff tear can cause pain and weakness.
• Sprain or strain — It’s possible to strain or sprain your shoulder due to overuse, repetitive movements or sustaining trauma while playing sports. A sprain refers to an overstretched ligament while a strain means that you have an overstretched muscle.
• Bursitis — There are five fluid-filled sacs in each shoulder, called bursae, that act as cushions around your joint to protect your tendons, bones and muscles. Bursitis refers to inflammation of the bursae, and can be caused by injury or overuse.

5 common shoulder exercises used in physical therapy sessions

Physical therapy should be one of your first courses of action when you start to feel shoulder pain. Not only can it help reduce the ache, but it can also help improve the overall quality of your shoulder with strengthening and stretching physical therapy exercises.

Your physical therapist will determine the safest and most effective shoulder exercises based on the cause and severity of your symptoms. They’ll also instruct you how many times to repeat each one.

Here are five shoulder exercises often recommended by physical therapists:

• Neck release — Drop your chin so that it’s resting on your chest. Gently lift your head to the right while keeping your chin down to stretch your left shoulder. Hold the position for up to one minute before switching to the left. Repeat as directed. This exercise can alleviate tension in your shoulder.
• Chest expansion — Stand while holding an exercise band or towel with both hands behind your back. Push your chest out while lifting the band/towel away from your body so that your shoulder blades are brought together. Look up to the ceiling and hold the stretch for 30 seconds. Repeat as directed. This stretch improves your shoulder flexibility.
• Shoulder circles — Stand behind a chair with your left hand on top of the backrest. Let your right arm dangle loosely. Move your arm in each direction five times before switching to the opposite side. Repeat as directed. This exercise can improve shoulder flexibility.
• Downward dog pose — Get into a pushup position with your palms flat on the floor and your heels lifted so that you’re horizontal to the ground. Keep your back straight as you move your head toward your feet so that your shoulders are next to your ears. Hold the pose for one minute. This pose can strengthen and stretch your shoulder muscles.
• Child’s pose — This pose can flow directly from the downward dog pose. As you’re in the downward dog, bring your hips down so that you’re sitting on your heels with your knees slightly wider than your hips as they lie flat on the floor. Bring your chest down to the floor while continuing to keep your arms over your head. Hold the pose for up to five minutes. It can alleviate tension in your shoulders and neck.

Specialists in Sports and Orthopedic Rehabilitation can show you physical therapy exercises for your shoulder

When exercises are safely and correctly performed, they can alleviate your shoulder pain and stiffness that’s interfering with your quality of life. At SSOR, we can walk you through shoulder exercises as part of your physical therapy treatment plan, which can include other options such as manual therapy and modalities. 

Contact us today for more information or to schedule an initial appointment.