Moving your shoulder gently and regularly is one of the most effective ways to reduce pain and regain confidence in your arm. Most people feel better when they stay active instead of resting for long periods. Light, controlled motion helps calm irritated tissues, improves blood flow, and supports healing over time.
Research shows that exercise-based rehabilitation improves pain and function for many types of shoulder pain, especially rotator cuff–related shoulder pain. It is considered first-line care in most clinical guidelines and is often just as effective as other treatments when done consistently1. Many people begin noticing progress within a few weeks.
Good exercises for shoulder pain
Not every exercise is right for every person. If a movement causes sharp pain or new symptoms, stop and consult a medical provider.
1. Scapular pinches
Why it helps: Helps improve shoulder blade control, which supports healthier overhead movement.
How to do it: Sit or stand tall and slowly draw your shoulder blades back and slightly down, as if tucking them into your back pockets. Hold for a few seconds, then relax. Keep your neck relaxed as you move. Better scapular motion can reduce strain on the shoulder joint1.
2. Serratus Crunch (pain-free range)
Why it helps: Helps restore comfortable motion for everyday activities.
How to do it: Lie on your back and slide your arm up toward your head, staying within a comfortable range. Use your other hand to help if needed. Move slowly and avoid pushing into sharp pain. Early motion helps prevent stiffness2.
3. Rows
Why it helps: Helps strengthen the shoulder blade and upper back muscles, which support lifting and reaching.
How to do it: Lift your arms forward keeping your elbows straight. Then, move your elbows back while keeping your hands pointing forward, as if you were pulling a rope. Avoid lowering your arms. Pause, then release slowly. Strengthening these muscles can improve overall shoulder mechanics and reduce pain during daily tasks1.
Helpful stretches for shoulder pain
1. Cross-body shoulder stretch
How it helps: Helps relax the back of the shoulder.
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. Pectoral stretch
How it helps: Helps open the chest and reduce forward-shoulder posture.
How to do it: While standing next to a wall, place your hand and elbow against the wall at shoulder height, with your fingers pointing backwards. Then rotate your body to the other side until you feel the muscles stretching. Hold this position for 10 seconds.
Did you know?
A Sword Health analysis of members using a personalized digital shoulder program found that people who completed their recommended weekly sessions reported significant improvements in pain and function during the first month of care4. Consistency matters, even when the exercises feel gentle.
Exercises to avoid with shoulder pain
These movements may temporarily worsen symptoms when the shoulder is irritated. Avoid them meant to help you stay comfortable.
Deep overhead lifting, especially heavy weights behind the head
Repetitive overhead presses or fast, jerking motions
Pushups or dips if they cause sharp front-of-shoulder pain
Sudden high-speed throwing or swinging motions
Clinical guidelines note that avoiding painful, high-load overhead movements early on can reduce irritation while you rebuild strength gradually1 3. You can often return to these activities with a phased approach over time.
Sword's approach
Sword Health helps people manage pain and movement issues with expert-guided AI care you can use from home. Our model combines clinical support with modern technology, designed to work around your life.
Sword makes recovery easier and more accessible. You get high-quality care at home, guided by clinicians and supported by smart technology.
Care that adapts to your progress in real time
Licensed experts guiding every step
Simple, non-invasive, evidence-based programs
Proven results for pain relief, movement, and satisfaction
Clinical insight
Strong evidence shows that structured exercise is the foundation of recovery for rotator cuff–related shoulder pain. Reviews from Journal of Orthopaedic & Sports Physical Therapy (JOSPT) report that progressive strengthening and movement training lead to meaningful improvements in pain, strength, and daily function for most people without the need for surgery1. This means you can often recover well with simple, steady exercises at home.
JOSPT. Diagnosing, Managing, and Supporting Return to Work of Adults With Rotator Cuff Disorders: Clinical Practice Guideline. J Orthop Sports Phys Ther. 2022;52(10):647-664.
Cochrane Review. Manual therapy and exercise for rotator cuff disease. Cochrane Database Syst Rev. 2022.
4
Sword Health Internal Study – MOVE Program Engagement Outcomes. 2022.
5
Pak SS et al. Comparing Digital to Conventional Physical Therapy for Chronic Shoulder Pain: Randomized Controlled Trial. J Med Internet Res. 2023;25:e49236.
