Most Effective Physical Therapy Exercises for Shoulder Pain in Fairfax

Do you know that shoulder pain is one of the most common physical ailments in the United States? According to the Harvard Health Publishing, it is estimated that as many as 70% of people may face shoulder pain in their lifetime. 

Your shoulder is incredibly complex – muscles, bones, tendons, ligaments, and nerves all work together to power the movements you need in your everyday tasks. But that also means that your shoulder is vulnerable to conditions that disrupt function and trigger pain.

When you face such a condition, in-home physical therapy plays a key role in restoring your health and independence. Reach out to Nurse Next Door McLean today to book a trained, licensed, and experienced physical therapist in Fairfax. 

Common Causes of Shoulder Pain

You or a loved one may experience shoulder pain due to various reasons, including: 

Injury

Falls and accidents cause common injuries such as sprains, dislocations, rotator cuff tears, and frozen shoulders.

Overuse

Shoulder strains occur when ligaments stretch too far, either through a single injury or repetition.

Poor Posture

Habitual poor posture is associated with musculoskeletal pain, and conscious correction leads to measurable relief.

Degeneration

Erosion of the shoulder joint is typically caused by repetitive physical stress or microtrauma. Osteoarthritis affects 33 million Americans, and the risk increases with age.

Disease

Rheumatoid arthritis is a chronic autoimmune disease that attacks the lining of the joints, causing stiffness, swelling, pain, and loss of function. 

Surgery

Recovery from shoulder surgery can take weeks or even months.

There is good news, however. Physical therapy exercises for shoulder pain ease discomfort, build strength, increase flexibility, expand range of motion, and restore function. Better still, you recover without dangerous and addictive painkillers or invasive surgery.

Here, we suggest a few beginner-friendly physical therapy exercises for shoulder pain.

Exercises for Range of Motion

Finger Wall Climb

(Promotes safe overhead reach)

With your arm at shoulder level, put your hands flat against a wall. Slowly “walk” your hands up the wall as high as you comfortably can. Gradually walk them back down to the starting position.

Stretches

Crossover Arm Stretch

(Relieves tightness in your rear shoulder)

Gently pull one arm across your chest with your opposite hand. Hold for 10 seconds and release.

Doorway Chest Stretch

(Stretches your chest and front shoulder muscles)

Stand in a doorway with your hands at shoulder height. Grasp the sides of the doorway on each side and slowly lean forward. Hold the stretch for 5 to 10 seconds, then return to the upright position.

Cross-Body Stretch

(Improves flexibility in your rear deltoid)

This stretch is very similar to the crossover arm stretch, but you should hold it longer. Hold for 30 seconds, then release.

Exercises to Build Strength

Wall Push-Ups

(Strengthens your triceps, chest, and front shoulder muscles)

With your arms chest-high and shoulder-width apart, put your palms flat against a wall and perform standing push-ups.

Isometric Flexion and Extension

(Builds strength with very little joint movement)

Place your hand against a wall, and without moving the joint, push for 5 to 10 seconds, then release.

External and Internal Rotation

 (Targets the rotator cuff)

Using a resistance band, slowly rotate your arm at the elbow outward (external) or inward (internal).

Exercises for Better Posture

Serratus Punches

(Strengthens the muscles that stabilize your shoulder blades)

Lie on your back with your arm pointing straight up and your elbow locked. Punch toward the ceiling, raising your shoulder off the floor with each repetition.

Prone Y, T, W Exercises

(Activates muscles in your upper back)

Lie facedown on the floor. Raise your arms to form the Y, T, and W shapes.

Exercises to Regain Function

Dynamic Arm Swings

 (Strengthens your deltoids)

Using a chair for support, lean over and swing your arm forward and backward in a controlled motion, gradually increasing the length of the swing.

Wall Slides

(Strengthens your shoulders and improves your flexibility)

Stand with your back and arms against a wall. Bend your elbows at 90 degrees and extend your arms toward the ceiling.

Behind-the-Back Towel Stretch

(Stretches your triceps and shoulder)

Hold a towel behind your back, grasping both ends with either hand, one above the shoulder and one below. Straighten the arm holding the higher towel end by reaching toward the ceiling. This will bend and stretch the arm holding the lower end. 

Safety First: How to Exercise at the Right Level

You should always make an honest effort when performing physical therapy exercises for shoulder pain, but never rush things. When you try to do too much too soon, you risk re-injury and recovery setbacks. Push yourself, but stay safely within your ability level.

Pay Attention to Pain

Some mild discomfort is normal and to be expected, but sharp or worsening pain is a red flag that you should never ignore. If you experience unusual swelling, numbness, pain, or loss of function, STOP IMMEDIATELY and notify your physical therapist.

Keep in mind that consistency is more important than intensity.

Nurse Next Door McLean is Your #1 Resource for In-Home Physical Therapy in Fairfax

Successful recovery from shoulder pain requires effort, patience, guidance, support, and consistency. That’s where Nurse Next Door McLean can help.

Our licensed, trained, and experienced team specializes in providing physical therapy exercises for shoulder pain. Fairfax families trust us because we offer:

Convenience and Privacy

No travel, no waiting rooms. The physical therapy takes place in the comfort, convenience, privacy, and safety of your own home.

Accessible to Everyone

Consider our expert physical therapists if you are wheelchair- or bed-bound or have mobility challenges.

Customized Care

Plans are tailored to your ability level, condition, preferences, and goals.

Hands-On Safety 

Nurse Next Door McLean’s physical therapists guide and encourage you every step of the way, while also making sure you perform each movement correctly and safely.

Don’t wait to take the first step toward recovery. Contact Nurse Next Door McLean today and learn more about how personalized in-home physical therapy exercises for shoulder pain can help you reclaim your mobility and independence.