Shoulder pain may not always be due to an injury or a trauma. In some cases, your shoulder pain may occur due to routine use, and usually occurs after the age of 25. If you are in a profession that involves heavy lifting or repetitive use of the shoulder, you may be more likely to develop shoulder pain. Range-of-motion exercises may reduce your shoulder pain, but see your doctor before trying any exercises for your shoulder.
The Pendulum
Lie down on your bed on your stomach so your arm hangs over the end of the bed without touching the ground. Allow your entire arm, shoulder and shoulder blade to relax. Swing your arm backward and forward while keeping your back and shoulder as relaxed as possible. Make wider swinging motions as your shoulder loosens up. The first time you try the exercise, do it for only about 15 seconds. As your shoulder gets stronger, continue the exercise for up to five minutes.
The Pendulum Variation
If you're unable to lie down on a bed, try the pendulum exercise with a chair. Place a chair in front of you, with the back of the chair facing you. Hold onto the back of the chair with your uninjured arm. Bend your knees, then bend over, hinging at your hips. Lower your injured arm so it is hanging down in front of you, completely relaxed. Carefully swing the arm in a clockwise motion, keeping the circles very small. Swing the arm counterclockwise in small circles. At first, do the exercise for only 30 seconds, then work your way up to five minutes.
Clasped Shoulder Extension
Clasp your fingers together, placing the thumb on the hand of your injured shoulder on top. Support the wrist on the injured hand with your uninjured wrist, then raise your arms out in front of you, straightening your elbows. Lift your clasped hands up toward the ceiling with your thumbs up in the air. Bring your arms back down and repeat.
Shoulder Adduction
Cradle your injured arm with your other arm like you were holding a baby, resting your injured arm on top of your uninjured arm. Rock your arms to the right side, then to the left side. Keep your upper body as still as possible, allowing your shoulder to slowly move back and forth.
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