Shoulder Pain Self-Help

Shoulder stiffness or rotator cuff issues are frequent in later life due to reduced activity or past strains. These home exercises aim to restore gentle movement, reduce pain, and prevent frozen shoulder progression.

Practical Tips:

• Avoid overhead reaching initially if painful; use aids like long-handled tools.

• Apply warmth before exercises to loosen tissues.

• Practice pendulum swings daily for circulation.

Step-by-Step Exercises (10-15 reps or holds):

1. Pendulum Swings – Lean forward supporting yourself on a table. Let the affected arm hang loose and gently swing it in small circles (clockwise and counterclockwise).

2. Wall Walks (Finger Climbs) – Face a wall, place fingers on it at waist height. Slowly “walk” fingers up the wall as far as comfortable, hold briefly, then walk down.

3. Doorway Chest Stretch – Stand in a doorway, place forearms on the frame at shoulder height. Step forward gently to feel a stretch across the chest and shoulders. Hold 20-30 seconds.

4. Shoulder Rolls – Sit or stand. Roll shoulders backward in slow circles, then forward. This eases tension.

Red Flags: Sudden severe pain, inability to lift the arm, or pain at night disrupting sleep warrants a physiotherapy consultation.