Physical therapy for shoulder pain: tips and best exercises
Learn how physical therapy for shoulder pain can help you manage symptoms and prevent future pain flares through targeted exercises.
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Reaching overhead, brushing your teeth, finding a comfortable sleeping position: Shoulder pain can make many everyday tasks more difficult. While it may seem tempting to rest your shoulder, avoiding movement can actually lead to more stiffness, weakness, and pain. Physical therapy is a proven, non-invasive way to reduce shoulder pain. Research shows that it can be as effective as joint injections and even surgery for reducing shoulder pain and increasing mobility.
Read on to learn how physical therapy can treat shoulder pain — and how digital providers like Hinge Health make it easy to access effective care.
Interested in getting a personalized plan for shoulder pain? Learn more about Hinge Health’s digital physical therapy programs and see if you’re eligible.
Reviewed by our clinical and medical experts
Dylan Peterson, PT, DPT
Jonathan Lee, MD, MBA
Causes of shoulder pain
Understanding the factors contributing to your shoulder pain can help guide effective treatment. Common issues include:
Arthritis, such as osteoarthritis or rheumatoid arthritis
Referred pain, or pain that stems from your neck
How can physical therapy help shoulder pain?
If everyday tasks like getting dressed or styling your hair aggravate your shoulder, it’s easy to think rest is the solution. But movement is one of the best things you can do for most cases of shoulder pain. “Pain can actually get worse with too much rest. Not moving is riskier than moving in spite of some pain,” says Dylan Peterson, PT, DPT, a physical therapist at Hinge Health.
This is where physical therapy comes in. Physical therapists use a variety of techniques — including exercises, education, and activity modifications — to treat shoulder pain. A key component is exercise therapy, which is a plan of therapeutic exercises to relieve pain and manage conditions. At Hinge Health, physical therapists provide personalized exercise therapy plans as a core part of treatment, emphasizing that movement is medicine.
Signs you might benefit from physical therapy for shoulder pain
It can be hard to know when shoulder pain requires intervention. Physical therapy may be the right choice if you have:
Pain during daily activities like reaching, lifting, or performing routine tasks.
Limited range of motion that makes it difficult to do tasks such as reaching overhead or behind your back.
Difficulty lifting or carrying objects due to weakness.
Pain that persists or worsens in spite of conservative treatments.
Pain with specific movements like throwing, pushing, or pulling.
Difficulty moving your arm due to stiffness or a sensation of "locking up."
Clicking or grinding sensations, or feelings of instability during shoulder movements.
Radiating pain that spreads from your shoulder to your neck, arm, or upper back.
Physical therapy exercises for shoulder pain
Want expert care? Check if you're covered for our free program →- Scapular Squeezes
- Wall Slides
- Forward Shoulder Raise
- Resisted Shoulder External Rotation
- Standing Rows
Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
These shoulder exercises recommended by Hinge Health physical therapists help build strength, flexibility, and mobility. While they can be beneficial for many, shoulder pain can have many causes, and the most effective shoulder physical therapy exercises for you may depend on your specific needs or injuries. Working with a physical therapist ensures that you get personalized recommendations tailored to your situation.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
What to expect at physical therapy for shoulder pain
The primary focus of physical therapy for shoulder pain is to relieve symptoms by improving joint function, increasing mobility, and building strength around your shoulder. In addition to reducing pain, physical therapy helps you maintain or regain the ability to perform daily activities and meet functional goals that are important to you. Your physical therapist will guide you through exercises and techniques designed to achieve these outcomes. Here’s more on what to expect.
Personalized assessment. Your physical therapist will ask questions about your symptoms, medical history, and movement patterns. This helps them understand how shoulder pain is affecting you and guides your treatment plan.
Strengthening exercises. You’ll work on targeted exercises to build strength in the muscles around your shoulder, improving joint stability and support.
Stretching and mobility work. Your therapist will guide you through stretches and movements to improve flexibility and restore range of motion in your shoulder.
Education and activity modification. Your therapist will provide tips on how to modify activities or movements to avoid aggravating your shoulder while staying active.
Pain management strategies. Your therapist may suggest techniques like applying heat or ice and specific gentle movements to manage discomfort.
Personalized care for different types of shoulder pain
Physical therapy for shoulder pain is not one-size-fits-all. Here are a few examples of how it may differ depending on the cause of your shoulder pain.
Joint pain or arthritis. Treatment focuses on improving mobility, reducing stiffness, and building strength around your shoulder.
Injuries to muscles or tendons. You’ll focus on strengthening and stretching exercises to support healing and prevent further strain.
Stiffness or limited range of motion. Physical therapy emphasizes gentle stretches and movements to restore flexibility and ease discomfort.
Inflammation or irritation. You’ll likely use techniques to relieve tension, improve movement, and minimize stress on the joint.
Physical therapy for shoulder pain with Hinge Health
If shoulder pain is limiting your movement, Hinge Health can help. As a digital clinic for joint and muscle care, Hinge Health offers access to physical therapists, along with personalized exercise therapy, health coaching, education, and more.
Staying consistent with exercise therapy can be challenging, but research shows it’s the key to building habits and achieving results. Our physical therapists, health coaches, and care team work together to help you make exercise therapy a habit, so you can get back to doing what you love.
Hinge Health physical therapists can give you an assessment, rule out any serious causes of your pain, help you modify your activities, empower you with tools and tips to help you hurt less, and personalize your exercise program.
Meeting with a Hinge Health physical therapist
Unlike traditional physical therapy visits, Hinge Health provides access to physical therapists via video appointments. Your therapist can conduct a movement assessment, create a personalized exercise plan, and help you perform exercises with confidence — all from the comfort of your own home.
You can ask your physical therapist questions about your pain, function, and progress — during video visits or anytime via messaging in the Hinge Health app. Your physical therapist can adjust exercises as needed to keep you on track. In addition to a physical therapist, Hinge Health also provides every member with a dedicated health coach for motivation and accountability. Together, they ensure you’re fully supported in your treatment.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Painful Shoulder: Exercise Can Reduce Pain and Improve Mobility and Function. (2020). Journal of Orthopaedic & Sports Physical Therapy, 50(3), 142–142. doi:10.2519/jospt.2020.0501
Edith Cowan University. (2022, August 15). Exercise answer: Research shows it's how often you do it, not how much. ScienceDaily. Retrieved from www.sciencedaily.com/releases/2022/08/220815085707.htm
Yoshida, Riku, et al. (2022). Greater Effects by Performing a Small Number of Eccentric Contractions Daily than a Larger Number of Them Once a Week. Scandinavian Journal of Medicine & Science in Sports. doi:10.1111/sms.14220
Pieters et al. (2020). An Update of Systematic Reviews Examining the Effectiveness of Conservative Physical Therapy Interventions for Subacromial Shoulder Pain. Journal of Orthopedic & Sports Physical Therapy, 50(3):131-141. doi:10.2519/jospt.2020.8498