Shoulder pain can be debilitating and affect our daily activities. Whether it’s due to an injury, overuse, or poor posture, finding relief is essential. In this article, we will explore the ten best exercises for shoulder pain that can help alleviate discomfort and improve shoulder strength and flexibility.

1. Pendulum swings: Stand with one hand resting on a table or chair for support. Gently swing the other arm forward and backward, side to side, and in circular motions. This exercise helps to loosen up the shoulder joint.

2. Shoulder rolls: Stand or sit with your back straight. Roll your shoulders forward in a circular motion, then backward.

3. Wall push-ups: Stand facing a wall with your arms extended at shoulder height. Place your palms on the wall and slowly lower your body towards the wall, then push back up. This exercise strengthens the muscles around the shoulder joint.

4. Arm circles: Stand with your feet shoulder-width apart and extend your arms out to the sides. Make small circles with your arms, gradually increasing the size of the circles. Reverse the direction after a few repetitions. This exercise helps to improve shoulder mobility.

5. Resistance band exercises:

6. Shoulder stretches: Stand or sit upright and gently bring one arm across your chest, using the other arm to hold it in place. Hold the stretch for 20-30 seconds and repeat on the other side. This exercise helps to stretch the muscles in the shoulder.

7. Scapular squeezes: Sit or stand with your back straight. Squeeze your shoulder blades together, hold for a few seconds, and then release. This exercise helps to improve posture and strengthen the muscles around the shoulder blades.

8. YTWL exercises: Lie face down on a mat with your arms extended in the shape of the letters Y, T, W, and L. Lift your arms off the ground, focusing on squeezing the shoulder blades together. This exercise targets the muscles in the upper back and shoulders.

9. Prone shoulder extension: Lie face down on a mat with your arms by your sides. Lift your arms off the ground, keeping them straight, and squeeze your shoulder blades together. This exercise helps to strengthen the muscles in the back of the shoulders.

10. Shoulder press-ups: Lie on your stomach with your hands by your shoulders, palms facing down. Push up with your hands, lifting your upper body off the ground. This exercise helps to strengthen the muscles in the shoulders and upper back.

Regularly incorporating these ten exercises into your routine can help alleviate shoulder pain and improve shoulder strength and flexibility. However, it’s important to consult with a healthcare professional before starting any new exercise program, especially if you have a pre-existing shoulder condition. Remember to start slowly and gradually increase the intensity of the exercises as your shoulder pain improves.