Shoulder Pain is an ailment that almost occurs in 70% of the population at some point in their life. The shoulder is most movable joint in our body and because of its wide range of movement, it is susceptible to injury and pain. People of all ages can experience this problem but mostly those who use laptops, smartphones and tablets for unlimited periods. It is always advisable by experts that for fitness exercise is must this will not keep your body fit but also strengthens your muscles.

There are tons of shoulder pain exercises are present that you can try on your own, we provide few best exercises for your shoulder pain. Before discussing exercises lets discuss what causes shoulder pain? There are many causes of shoulder pain some are severed or some will only affect a small area.

Get to know what trigger your Shoulder Pain

Poor posture:

Poor posture is one of the main causes of the shoulder pain. So it is important to maintain your sitting or sleeping posture.

Frozen shoulder:

This is a Constant pain that makes it difficult to carry out the large or heavy range of things because of the stiff and painful shoulder.

Rotator cuff disorders:

Rotator cuff disorders cause a dull ache due to muscle and tendons that surround the shoulder joint. This may worsen when you try to sleep on the side of the infected arm.

Shoulder instability:

This is the repeated location of dislocation means when your ball comes out from the socket.

Acromioclavicular joint disorders:

Acromioclavicular is the joint at the top of your shoulder in which osteoarthritis takes place.

Shoulder pain is most commonly pain that can affect everyone at some point in their life. Frozen shoulder and rotator cuff disorders are most commonly occur in middle-aged and older people. Shoulder instability and acromioclavicular joint mainly affects players those play rugby, throwing or bowling where the excess use of shoulder muscles takes place.

Let’s Go and discuss some exercises to get relieve from shoulder pain

Door lean:

Door lean exercise

Stand in front of a doorway placing both arms on the wall slightly above your head. Slowly press your body in the forward direction until you feel a stretch in the front shoulder. Hold for 15 to 30 seconds. Repeat this shoulder pain exercise 3 times.

Shoulder stretch:

Shoulder stretch is very important as it stretches your shoulder muscles and keeps you out from the pain for this begin with few stretch exercises. Stand and raise your shoulders. Hold for 5 minutes then squeeze your shoulder blades back and together and hold for 5 seconds. Last but not the least pull your shoulder blades downward and hold for 5 seconds. After doing all these three exercise positions relax and again start repeating this exercise for 10 minutes.

Pendulum exercise:

Pendulum Exercise

In this exercise hold the chair with good hand and let the other arm hang down and try to swing it gently backward, forward and circular motion just like a pendulum. Repeat this exercise 5 times. Try this 2-3 times a day daily and within few days you will see amazing results.

Door press:

As the name suggest you need to press the door. For this exercise stand in a doorway with your elbow bent at ninety degrees and your wrist touching the door frame. Try to push your arms to the outwards toward direction as you pushes door frame aside. Hold for 5 seconds and repeat 3 set of 10 repetitions on each side. Now use other arm and still with your elbow at a right angle. Push your arms against the door frame. Hold this position for 5 minutes and then repeat 3 sets of 10 repetitions.

Neck Release:

Neck Release

Sit up straight and slowly stretch your chin towards your chest until you feel the stretch in the back of your neck. Then leaning your head to the right to stretch your left shoulder and then leaning your head to the left to stretch your right shoulder. Hold these stretches for 1 minute and breath deeply. Repeat this exercise for 3 to 5 times.

Do’s and Don’ts

Yeah, exercise is important but if done in right way. Below we provide some do’s and don’ts that are important to know before starting an exercise program.



Always listen to your body, if any exercise hurts you a lot stop doing that.  Pull-down machine and pull the bar behind your head because it produces strain to muscles.
Always prefer to wear loose fitting clothes Do not over-train your body as it may cause strain to your muscles always start with lower pace.
Always do warm –up before any exercise due to which your muscles are easy to stretch and do not cause so much strain. If you are not properly relaxed don’t prefer to do high-intensity exercise.
Do elevate your shoulder by keeping the elbow supported during sitting and driving. Don’t push or pull without consulting your doctor
Exercise and hygiene always considered as synonymous to each other. So maintain your hygiene Don’t sit in the same position more those 30 minutes.
Consult your doctor is not necessary but once checking your blood pressure, pulse rate and heart rate will ensure you from your health and you can do exercise accordingly. Don’t exercise when you are pregnant or suffering from any kind of serious health issues.

You can also try other methods to get relief from shoulder pain

Rest and exercise:

This is important to balance between rest and exercise as it prevents stiffness in the shoulders. Try to avoid painful movements especially those in which hands holds above the shoulder height.


If you are suffering from shoulder pain then Physiotherapy is the best way to reduce strain and also to provide strength and flexibility to your shoulder. Physiotherapy provides a variety of treatments and gets you back to your normal positions.


There are various over the counter drugs such as paracetamol, ibuprofen, and aspirin to get relief from pain. You can also rub anti-inflammatory creams directly on the infected skin. But keep in mind if you are pregnant, or suffering from indigestion, ulcer or asthma doesn’t take ibuprofen or aspirin.


Correct posture is very important because the position that holds for a long can make the problem worse. When sitting keep a pillow or cushion behind your lower back.

Symptoms of lung cancer due to shoulder pain are

Do you know some shoes and bags are one of the biggest culprits when it comes to fashion accessories? Yeah, it sounds weird but it is true as too heavy bags that are incorrectly carried may cause shoulder pain or even high heels or ill-fitting shoes also responsible for causing Back, Neck, and Shoulder Pain.

Another most unexpected fact about shoulder pain is that it can cause lung cancer. We mostly heard that lung cancer is caused by consuming lots of cigarettes, tobacco or due to other carcinogenic products but nobody of us aware that shoulder pain is also one of the symptoms of lung cancer. The fact behind this is that pain in the shoulder is referred pain means it felt in the shoulder but originates somewhere else. Mainly this pain originates due to the pressure from a tumor on the nerve within the lungs. Symptoms of lung cancer due to shoulder pain are:

  • Shoulder pain that is worse at night
  • Pain that is not associated with any loss of motion with activity.
  • Shortness of breath with activity and fatigue.
  • A persistent cough.

Some Tips that can help you to reduce shoulder strain

This is an old adage but true “Prevention is better than cure” same as it is easy to get things right in the first place than to get repaired the damaged ones. For that, you need some changes oat your home and your workplace.

At home:

  • We sure daily you do vacuuming at home to clean your home but do you ever focus on your posture, “NO” right! So we suggest you to keep your upper body upright with the cleaner close to your body.
  • Another Tip for you is don’t iron on the bed or a table buys a waist length ironing board.
  • Whenever you go for shopping prefer to take trolley or backpack to carry shopping or divide the weight between two so that it can’t create a lot of pressure on the shoulder. You can also carry bags with the straps crossed over your body from your shoulder to your hip.
  • Limit your time of using a laptop, watching television and smartphones.

At Work:

  • Try to maintain good posture while sitting on a chair or simultaneously you can do some exercises. Avoid fixed or twisted postures.
  • Office I s the place where you spend almost 8 or 9 hours of a day by sitting on a chair right! So it is advisable to move or get up from your chair after every 2 hours. Do regular movements with your neck and shoulders to stay from pain.
  • Don’t trap your phone between your head and shoulder while making a call as it may create strain. If you are on the phone a lot it’s better to use headphones.


Most shoulder pain is not caused anything serious and will ease within 2 weeks. You can take painkillers too that are easily available in medical stores to ease shoulder pain before exercise that will keep you active without causing any injury. Try above suggested shoulder pain exercises that will help to reduce shoulder pain in future. Before beginning any exercise it is important to consult your doctor.