Physical therapy for shoulder pain typically focuses on decreasing pain and improving your shoulder range of motion (ROM) and strength so you can regain normal function.
Your physical therapist may use therapeutic modalities like ultrasound, heat, or ice to help you manage your pain. Although these may feel good, active exercises are essential to help you regain normal mobility in your shoulder after an injury.
Exercises to help increase your shoulder strength may be prescribed by your physical therapist. The exercises contained in this step-by-step article are common shoulder exercises to help strengthen your shoulder and rotator cuff muscles.
Before starting these strengthening exercises, you must obtain a resistance band. You can purchase these bands at your local sporting goods store, or your local outpatient physical therapy clinic might be happy to provide you with some for a small fee.
Be sure to get the right resistance. Usually, different color bands indicate different amounts of resistance in the band. Again, a quick consult with your physical therapist here can ensure that you are using a band with the proper resistance.
Stand perpendicular to the door with your feet about shoulder-width apart. Hold the band in the hand of the shoulder you wish to exercise and bend your elbow 90 degrees. Keep your elbow tucked into the side of your body with your hand over your navel. Slowly rotate your shoulder outwards. Your hand should move outward until the back of your hand faces behind you. Hold the end position for two seconds. Slowly allow your arm to return to the starting position.
Repeat for 10 to 15 repetitions. After a set of 10 to 15 repetitions, you are ready to move on to the next exercise.
Keep your elbow bent 90 degrees and tucked into the side of your body. This time, though, your hand starts near the doorknob. Slowly pull your hand in toward your navel. Be sure to keep good posture and keep your elbow bent and tucked into the side of your body. Hold your hand into your navel for 2 seconds, and then slowly return to the start position.
Repeat this motion slowly for 10 to 15 repetitions. Then move on to the next exercise.
While keeping an upright posture, slowly pull the band backward while keeping your arm straight. Your hand should move just slightly past your hip. Hold this end position for 2 seconds. Slowly return to the starting position. Be sure to control the motion; the band should not allow your arm to snap back to the starting position.
Repeat this motion 10 to 15 repetitions and then move on to the final shoulder strengthening exercise.
Slowly lift your arm out to the side until it is not quite parallel with the floor. Be sure that your arm stays in line with your body and does not move too far forward or behind you. Hold this position for 2 seconds. Slowly lower your arm back to your side to the starting position.
Repeat 10 to 15 repetitions.
A Word From Verywell
By keeping your shoulders strong, you may be able to regain normal function. Strong shoulder and rotator cuff muscles may also help to prevent future episodes of shoulder pain. Again, be sure to consult your physical therapist or healthcare provider before starting any exercise program.
