Exercises & stretching
for arm pain

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Benefits of exercise for arm pain

When your arm hurts, it is natural to want to rest it as much as possible. Short periods of rest can calm a flare, but staying still for too long can actually make stiffness, weakness, and sensitivity worse. Clinical guidelines for shoulder, elbow, and neck problems all highlight that gentle, regular movement and strengthening are key parts of recovery for most people with arm pain^{1 2 3}.

Exercise helps arm tissues handle load better over time. Strength and mobility work can improve how the shoulder blade, shoulder, elbow, and wrist share effort. This often reduces strain on irritated tendons and nerves and can lower pain with reaching, gripping, typing, or lifting^{1 2}.

Digital and home-based exercise programs have also been shown to work as well as in-person physical therapy for some chronic pain conditions when people stay engaged with guided exercise, education, and support. High-quality trials of digital care for chronic low back pain and chronic shoulder pain showed similar improvements in pain and function compared with in-person rehabilitation, with high satisfaction and good adherence^{4 5}.

The big picture: for most types of arm pain, safe movement is not only allowed, it is part of the treatment plan. Rest is most helpful as a short reset, not a long-term strategy.

Effective exercises for arm pain

Not every exercise is right for every person. If a movement causes sharp pain or new symptoms, stop and consult a medical provider.

These exercises are gentle starting points that match what guidelines suggest for shoulder, elbow, and arm pain: build strength slowly, keep breathing, and stay in a “tolerable but not sharp” discomfort range^{1 2 3}.

1. Shoulder blade squeezes

Why it helps: Supports shoulder posture and rotator cuff function, which can reduce strain on the arm during reaching and desk work¹.

How to do it: Sit or stand tall with your arms relaxed by your sides. Gently squeeze your shoulder blades back and slightly down as if tucking them into your back pockets. Hold for 5 seconds without shrugging your shoulders toward your ears, then relax. Repeat 10–15 times, 1–2 sets.

2. Gentle wall push

Why it helps: Builds light strength through the shoulder, elbow, and wrist without heavy loading, useful for many nonspecific arm pain patterns^{1 2}.

How to do it: Face a wall and place your hands flat on it at chest height, a little wider than shoulder width. Step back so your body is at a slight angle. Slowly bend your elbows to bring your chest toward the wall, then push back to the start. Keep it slow and controlled, only going as far as feels comfortable. Start with 8–10 reps, 1–2 sets.

3. Wrist flexion and extension

Why it helps: Enable movement, strength, coordination, and protection of the hand and forearm.

How to do it: Start with your elbow bent and the palm of your hand facing down. Then, bend and extend your wrist, as much as possible. Start with 8–10 reps, 1–2 sets.

Helpful stretches for arm pain

These stretches are meant to feel like a gentle pull, not a sharp or burning pain. Breathe slowly and ease out if symptoms increase.

1. Cross-body shoulder stretch

How it helps: Loosens the back of the shoulder, which can ease pain that travels into the upper arm¹.

How to do it: Bring your sore arm towards your opposite shoulder. Use your other hand to gently support the arm just above the elbow and draw it closer to your shoulder until you feel a stretch at the back of the shoulder. Keep the shoulder relaxed, not shrugged. Hold 20–30 seconds, repeat 2–3 times.

2. Wrist flexor stretch

How it helps: Reduces tightness in the muscles at the front of the forearm that work during gripping and typing².

How to do it: Extend your arm in front of you with your palm facing up. With the other hand, gently pull your fingers and palm back toward the floor so you feel a stretch through the front of the forearm. Do not force the wrist. Hold 20–30 seconds, repeat 2–3 times.

3. Gentle nerve-slider (median nerve)

How it helps: Introduces light movement to the nerve that travels down the arm, which can help some people with tingling or pulling sensations when done within comfort. Evidence is limited but guidelines allow gentle nerve-gliding as part of a broader program^{3 5}.

How to do it: Sit or stand tall with your arm by your side, palm facing forward. Keep your arm straight and open to the side at shoulder height, with the palm of the hand facing up. Then, bend and extend your wrist with your fingers straight. If possible, keep your neck tilted to the right side during the exercise. Return to the starting position. Move in and out of the stretch, holding for 1–2 seconds each time. Repeat 8–10 times. Stay well away from strong tingling, burning, or numbness.

Did you know?

Digital programs that combine guided exercise, education, and behavior support have been shown to match in-person physical therapy for chronic low back pain and chronic shoulder pain in randomized trials, with high satisfaction and strong adherence^{4 5}.

Exercises to avoid with arm pain

You do not need to fear movement, but some activities can flare arm pain when symptoms are sensitive. These are general patterns that many people find irritating. What is right for you depends on your diagnosis and stage of healing^{1 2 3}.

Try to be cautious with:

Heavy overhead lifting or pressing such as loaded shoulder presses or repeated overhead carries, especially early on in shoulder-related arm pain. These moves can overload irritated rotator cuff and shoulder tissues if introduced too soon¹.
High-force gripping and twisting like heavy tool use, strong racquet swings, or carrying heavy grocery bags with straight elbows. These can flare elbow and forearm tendinopathy if the tendons are not yet conditioned².
Fast, powerful throwing or impact drills such as repeated serves, pitches, or combat sport strikes, before you have rebuilt baseline strength and control.
Long, static positions without breaks for example, many hours of mouse or keyboard work without moving your shoulder blades or changing posture. This is less about “bad posture” and more about giving tissues no change in load.

Use these as guidelines, not strict rules. The goal is to reduce overload while you build strength, then gradually reintroduce these activities in a planned, step-by-step way.

Clinical insight

Clinical guidelines for shoulder, elbow, and neck problems emphasize that staying as active as possible, within tolerable limits, is more helpful than long periods of rest^{1 2 3}. Gentle, progressive exercise supports healing in muscles, tendons, and nerves, while total rest can lead to more stiffness, weakness, and fear of movement.

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Footnotes

Desmeules F, et al. Rotator Cuff Tendinopathy Clinical Practice Guideline. J Orthop Sports Phys Ther. 2025.

Lucado AM, Day JM, Vincent JI, et al. Lateral Elbow Pain and Muscle Function Impairments: Clinical Practice Guideline. J Orthop Sports Phys Ther. 2022;52(12):CPG1–CPG111.

National Institute for Health and Care Excellence (NICE). Clinical Knowledge Summary: Cervical Radiculopathy. 2025.

Cui D, Janela D, Costa F, et al. Randomized-Controlled Trial Assessing a Digital Care Program Versus Conventional Physiotherapy for Chronic Low Back Pain. NPJ Digit Med. 2023;6:121.

Pak SS, Janela D, Freitas N, et al. Comparing Digital to Conventional Physical Therapy for Chronic Shoulder Pain: Randomized Controlled Trial. J Med Internet Res. 2023;25:e49236.

Walker-Bone K, Palmer KT, Reading I, Cooper C. Prevalence and Impact of Musculoskeletal Disorders of the Upper Limb in the General Population. Arthritis Rheum. 2004;51(4):642–651.

Fayaz A, Croft P, Langford RM, Donaldson LJ, Jones GT. Prevalence of Chronic Pain in the UK: A Systematic Review and Meta-Analysis of Population Studies. BMJ Open. 2016;6:e010364.