Shoulder pain can often be eased at home with simple physiotherapy exercises. Gentle movements like pendulum swings (arm swings), cross-body stretches, doorway chest stretches, and shoulder blade squeezes are commonly recommended to relieve stiffness and build strength. For example, doctors note that targeted shoulder stretches and exercises “strengthen and stabilize the joint”, helping to “relieve tightness” and improve range of motion. In practice, this means you can gently move and stretch your shoulder to reduce pain without heavy lifting. By doing these exercises regularly (as shown to be safe and effective), many people notice better mobility and less pain after a few days.

Pendulum (Arm Swing) Exercise

One of the easiest exercises is the pendulum swing. Stand beside a table or chair and rest one hand on it for support. Let your injured arm hang down relaxed. Then gently swing your hanging arm: first swing it forward and back, then side-to-side, and finally in small circles. Keep your knees slightly bent and don’t use your shoulder muscles to drive the motion. As you do this, gravity helps pull the joint gently, which can loosen up a stiff shoulder without straining it. Experts often suggest doing about 2 sets of 10 swings in each direction. This simple pendulum movement uses the arm’s own weight to relieve pain and encourage gentle motion in the joint.

Key Stretching Exercises

• Cross-Body Shoulder Stretch: Gently pull one arm across your chest using the other hand, and hold it there for about 20–30 seconds. You should feel a stretch in the back of the shoulder. Keep your shoulders down (don’t shrug). This stretch loosens the back shoulder muscles and is often recommended for shoulder pain relief. Repeat on the other side.

• Doorway (Chest) Stretch: Stand in a doorway with your arms on either side of the door frame, elbows around shoulder height. Slowly lean forward until you feel a stretch in the front of your shoulders and chest. Hold for 15–30 seconds and breathe steadily. This helps open up tight chest muscles that can pull the shoulder forward. (Note: if you have sharp pain, do this very gently or skip it.)

• Sleeper Stretch: Lie on your side on a firm surface with the painful shoulder under you and the elbow bent at 90°. Use your other hand to press your forearm downward until you feel a stretch in the back of the shoulder. Hold 20–30 seconds. This stretches the back rotator cuff. Repeat a few times each side. As the American Academy of Orthopaedic Surgeons recommends, do this slowly and stop if it hurts.

• Shoulder Blade (Scapula) Squeeze: Stand or sit up tall. First, shrug your shoulders up toward your ears and hold for 5 seconds. Then squeeze your shoulder blades together and down (as if pinching a pencil between them) and hold for 5 seconds. Relax and repeat 10 times. This simple move activates the upper back muscles and can improve posture. Doing these small shoulder blade squeezes helps stabilize the shoulder joint.

• Wall (Table) Slide: Sit or stand facing a table or wall. Place your hands shoulder-width apart on the surface at about chest height. Slowly slide your hands forward and upward along the table or wall (as if walking your fingers up) until you feel a gentle stretch overhead. Hold for a few seconds, then walk your fingers back down. This motion improves overhead reach. Using a towel under your hands or “walking” your fingers helps keep the movement smooth.

Each of these stretches should be done slowly and gently. It’s fine to feel a light stretch, but you should not feel sharp pain. If an exercise hurts, back off or stop and try another movement. Often, cycling through several of these stretches a few times a day (for example, morning and evening) gives the best results.

Strengthening and Mobility Exercises

Once stretching feels better, strengthening the shoulder muscles is important to support and stabilize the joint. Here are some common home exercises:

• Scapular (Shoulder Blade) Retraction: Lie on your stomach on a bed or table with your arms hanging off the edge. With a light weight (or no weight), keep your arm straight and lift it sideways to shoulder level by squeezing your shoulder blade back and down. Hold briefly and lower. (Alternatively, stand and keep elbows straight while pulling shoulders down and together.) This targets the muscles under your shoulder blade and is done slowly for 2 sets of about 10 reps.

• Wall Push-Ups: Stand facing a wall, feet about arm’s length away. Place your palms on the wall at shoulder height. Lean in and bend your elbows to do a push-up against the wall, then push back to straight arms. Keep your body in a straight line (avoid sagging hips). Do 10–15 repetitions. Wall push-ups activate your chest and shoulder stabilizers, and since they’re against a wall, they are gentle and safe.

• Resistance Band Rows: Tie a resistance band around a doorknob or pole at about waist height. Hold the band in one hand with elbow bent by your side. Pull your hand straight back (as if rowing) keeping elbow close, squeezing the shoulder blade toward your spine. Slowly return to start. Do 8–12 reps. This strengthens the middle back and rear shoulder muscles. As you pull, focus on pinching your shoulder blades together.

• Internal/External Rotation with Band: With a looped band anchored at elbow height, stand with your elbow at your side bent 90°. For internal rotation, hold the band in the hand closest to the anchor and pull your hand across your body (keeping elbow tucked to side). For external rotation, hold the band with the hand away from the anchor and pull your hand outward (rotating the arm away). Do 8–12 slow reps each way. These movements specifically strengthen the rotator cuff muscles. Keep your elbow glued to your side the whole time.

• Band Pull-Aparts: Hold a light resistance band straight out in front of you at chest height with both hands, arms straight and a slight bend in elbows. Keep your back straight and shoulder blades engaged, then pull the band apart by stretching your arms outward to your sides, squeezing your shoulder blades together. Hold for a second, then slowly return. This works the rear shoulders and upper back. Healthline notes that resistance band work is “safe and low impact” for the shoulder, making it ideal for rehab. You can do 10–15 reps of this move.

• Overhead Arm Raises: Stand on a band or hold light weights in each hand with arms at your sides. Slowly raise both arms straight in front of you or to the sides up to shoulder height, then lower. Keep the motion controlled. This targets the deltoid (shoulder muscle) and helps build front and side shoulder strength. Only go as high as is comfortable.

Do these strengthening exercises 2–3 times per week, in 1–2 sets of 8–12 reps each. The idea is to challenge the muscles without causing pain. As the American Academy of Orthopaedic Surgeons explains, strengthening shoulder-supporting muscles helps keep the joint stable and prevents further injury.

Tips for Safe Exercise and Recovery

• Warm up first. Always start with a gentle warm-up or some pendulum swings to get the joint moving. This increases blood flow and makes stretching safer. Even a few minutes of arm circles or going for a short walk can help.

• Listen to your body. Mild discomfort (a 2–4 out of 10) during stretching is okay, but sharp pain is not. If an exercise hurts too much, stop or modify it. As the NHS recommends, you can ease up on reps or rest more if pain spikes. Over time, you should feel less pain during the exercise as your shoulder gets stronger.

• Be consistent. Do your exercises regularly, ideally daily or at least 3–4 times a week. Physiotherapy gains build over time. Many people find that sticking to a routine for about 1–2 weeks brings noticeable improvement. In fact, health experts note that most shoulder pain is not serious and often improves within a couple of weeks with the right exercises.

• Maintain good posture. Watch your posture during the day. Try to keep shoulders back and avoid slouching. Slumped shoulders can strain the joint. In fact, routine stretches and shoulder blade squeezes can help correct poor posture as well.

• Gradually increase difficulty. As you get stronger, you can add a little more resistance (use a heavier band or small weights) or more repetitions. But increase slowly. The Healthline guide on bands stresses that these tools “allow you to focus on specific areas and a range of degrees of rotation” for the shoulder, so start easy and progress as tolerated.

• When to see a professional. If your shoulder pain is severe, keeps you up at night, or isn’t improving with home exercises after a couple of weeks, it’s wise to consult a doctor or physiotherapist. They can check for any serious issues and tailor your rehab plan. Otherwise, these home-based moves are often all you need to ease general shoulder soreness.

By doing these home exercises safely and regularly, you can unlock relief from shoulder pain and speed your recovery. Start slowly, keep good form, and remember that even mild movement is progress. With time, you’ll likely notice your shoulder becoming more flexible and stronger – just as research and physiotherapy guidelines suggest should happen with consistent practice.