Last updated 21/02/2024 by The pain clinics - Interdisciplinary Health

8 exercises for shoulder pain

Here are 8 good exercises for shoulder pain recommended by our physiotherapists and chiropractors at Vondtklinikkene - Multidisciplinary Health.

Does a sore shoulder leave its mark on everyday life? Maybe you can't lift the grandchildren or engage in leisure activities? Well, then it is high time to address the shoulder pain. Here, our clinicians have put together a training program consisting of 8 exercises. We would like to point out that for many it may be necessary to receive treatment at a clinic in combination with exercise for optimal recovery.

- Good mobility ensures correct use

These 8 exercises have a particular focus on giving you better mobility and function. You will notice that the training program consists of a combination of stretching exercises and strength exercises. This is to get the best possible results.

"The article has been written in collaboration with, and quality checked by, publicly authorized health personnel. This includes both physiotherapists and chiropractors at Pain clinics Interdisciplinary Health (see clinic overview here). We always recommend having your pain assessed by knowledgeable healthcare personnel."

Tips: The article also gives good advice on self-treatment and measures that can speed up recovery.

1. Stretching for the side of the neck

• Starting Position: Lateral stretching of the neck can be done either sitting or standing.
• execution: Bend your neck down towards your shoulder. Place your hand over your head and apply a light stretch. The stretching exercise will be felt primarily on the other side of the neck. The exercise is effective against muscular tension in both the neck and the shoulder blade. Stretch for 30-60 seconds and repeat 3 times.

The neck and shoulders depend on each other to function properly. This is precisely why it is important to combine neck exercises into this exercise program against shoulder pain.

2. Foam roller: Thoracic extension

En foam roll is also called a foam roller. This is a favorite self-help tool for working with both stiff joints and tense muscles. In this particular training programme, we are most interested in stimulating increased mobility between the shoulder blades. Improved mobility in the thoracic spine and shoulder blades plays an active role in relation to good shoulder function. The video below shows chiropractor Alexander Andorff how you can use a foam roller against stiffness in the thoracic spine.

Tips: Large foam roller (60 x 15 cm)

One of the most versatile tools you can have at home for actively working on muscle knots and stiffness. This foam roller is the size we recommend for most people, 60 x 15 cm, and can be used on almost the entire body. Press the image or here to read more about it (the links open in a new browser window).

3. Abdominal backing

Extension is another term for bending backwards. This exercise, known as prone back raises, works as both an activation and mobilization exercise.

Stiffness and tension in the back can contribute to reduced function and mobility in the shoulders. This is a great exercise that can promote better range of motion in the lower back, thoracic spine and neck transition.

• Starting Position: You start this exercise by lying on your stomach.
• execution: Then you can either, with your elbows on the ground, place your palms on the floor, and then calmly stretch backwards. Alternatively, the exercises can be performed with straight arms. Make the movement calm and controlled. You may feel a slight stretch in your abdominal muscles, but never stretch so far that it is uncomfortable.
• reps: Hold the position for 5-10 seconds. Repeat over 6-10 repetitions.

Please contact us if you have any questions

Our clinic departments at Vondtklinikkene (click here for a complete overview of our clinics), including in Oslo (Lambert seats) and Viken (Eidsvoll Sound og Raw wood), has a distinctively high professional competence in the investigation, treatment and rehabilitation of pain in muscles, tendons, nerves and joints. Toe contact us if you want help from publicly authorized therapists with expertise in these fields.

4. 'Angled', 'kneeling' or 'wall push-up'

A nice and practical exercise that improves blood circulation and strength in the shoulder stabilizers (rotator cuff). In addition to this, push-ups are known to be perhaps the best exercise for training anterior serratus muscle. Weakness in the latter muscle is directly associated with what is called winging scapula (protruding shoulder blade). To put less pressure on the shoulders, push-ups can be performed at an angle or against a wall.

• Starting Position: More opportunities. As mentioned, you can, for example, do simpler variations such as pushing from an angle towards an edge - or the wall. Another starting position is with the knees on the ground - so-called kneeling push-ups.
• execution: The exercise can be performed with good control and at a calm pace.
• reps: Performed over 10 – 25 repetitions with 3 – 4 sets.

5. Back bend on therapy ball with outstretched arms

An exercise that stretches and mobilizes the area between the shoulder blades and further up towards the neck. In addition to stretching and mobilizing, it is also known to be a good exercise for the lower back muscles - and especially what we call the deep back muscles. Suitable for you with sore shoulders.

• Starting Position: Bend over the ball. Make sure you have a well-balanced starting point.
• execution: Keep your arms extended and then lift your upper body up.
• reps: Hold the position for 10 seconds before slowly lowering yourself back down. Repeat 5-10 times.

6. Standing shoulder rotation - internal rotation

Yes, knitting exercises are not the most fun in the world exactly (something this guy in the picture seems to agree with), but they can actually work incredibly well to prevent problems in the shoulders and neck. And it's nice not to be in pain then, isn't it?

• Starting Position: This exercise can be done either with the help of rubber bands or in a cable apparatus. A good height for performing the exercise is around navel height.
• execution: Make sure the elbow is close to the body. Then pull the elastic towards you at a 90 degree angle in the elbow.
• reps: 6-10 repetitions over 2-3 sets

Our clinicians very often see that rotation exercises are something that many people forget to do. It is important to remember that you need strength in the shoulder blades and shoulder stabilizers to build bigger muscles in, among other things, the biceps and triceps.

Tips: Use pilates bands (150 cm)

Pilates band (often called yoga bands) are flat and elastic bands. These are very widely used in rehabilitation training and injury prevention training. The reason for this is that it is simply difficult to train incorrectly with elastic bands, as they will always drag you back to the starting position. Press the image or here to read more about this knit (The link opens in a new browser window).

7. Standing shoulder rotation – outward rotation

The second of the two important shoulder rotation exercises. Again, this has the same starting point as the previous exercise. The only difference is that this time you should grab the elastic with the hand furthest away - and then rotate your shoulder outwards in a controlled movement. Remember that the elbow should be kept close to the body when doing the exercise (to isolate the right muscles).

• reps: 6-10 repetitions over 2-3 sets

8. Prayer position

A well-known and popular yoga position. Very beneficial for stretching the spine and neck in a gentle and good way.

• Starting Position: Start in a kneeling position.
• execution: Allow your body to bend forward at the same time as you stretch your arms out in front of you. Rest your head against the floor or a yoga block - and feel that
• reps: Hold the position for approximately 30 seconds. Then repeat over 3-4 sets.

Summary: 8 exercises for shoulder pain

"Hello! My name is Alexander Andorff, and I am both a general and sports chiropractor, as well as a rehabilitation therapist. I have worked actively with the investigation, treatment and rehabilitation of elite players in handball (including the champions league) - and have seen the vast majority of shoulder injuries and shoulder ailments. One of the most important things about all training programs is that they are adapted to the individual's health and medical history. In addition, it is the case that the majority will be able to achieve faster improvement if you also combine it with active physical treatment. Remember that you can always contact us at The pain clinics - Interdisciplinary Health, or send a message directly to me or one of our clinic departments, if you have questions or the like. We will be happy to help you.”

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Our clinicians and clinic departments always aim to be among the elite in the investigation, treatment and rehabilitation of pain and injuries in muscles, tendons, nerves and joints. By pressing the button below, you can see an overview of our clinics - including in Oslo (incl Lambert seats) and Viken (Raw wood og Eidsvoll Sound). Feel free to contact us if you have any questions.

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Article: 8 exercises for shoulder pain

Written by: Our publicly authorized chiropractors and physiotherapists at Vondtklinikkene

Fact check: Our articles are always based on serious sources, research studies and research journals - such as PubMed and the Cochrane Library. Please contact us if you spot any errors or have comments.

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Photos and credit:

Neck stretching image: Istockphoto (licensed use). IStock photo ID: 801157544, Credit: LittleBee80

Backbend Stretch: Istockphoto (licensed use). IStock photo ID: 840155354. Credit: fizkes

Other: Wikimedia Commons 2.0, Creative Commons, Freestockphotos and submitted reader contributions.