If you’re experiencing shoulder pain, you’re not alone—nearly 70% of people will struggle with shoulder issues at some point. Whether it’s from an injury, overuse, or conditions like rotator cuff tears or frozen shoulder, physical therapy can help restore mobility and reduce discomfort.
Schedule a Free Shoulder Pain Consultation
Why Shoulder Pain Occurs
The shoulder is one of the body’s most complex joints, relying on muscles, tendons, and bones working together. Common causes include:
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Rotator cuff injuries (tears or tendonitis)
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Frozen shoulder (adhesive capsulitis)
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Arthritis or joint degeneration
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Post-surgical stiffness (e.g., after shoulder surgery)
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Poor posture or repetitive strain (e.g., tennis, swimming)
When to Seek Help:
If rest, ice, and over-the-counter pain relievers don’t help within 1–2 weeks, consult a physical therapist to prevent long-term damage.
Top Physical Therapy Exercises for Shoulder Pain
Note: Stop if pain worsens. For personalized guidance, book an evaluation.
1. Pendulum Stretch
Goal: Improve mobility in stiff shoulders.
1. Lean forward, supporting yourself with a chair.
2. Let your sore arm hang straight down, then make small clockwise circles (10 reps).
3. Reverse direction. Repeat 3–5x daily.
2. Cross-Body Shoulder Stretch
Goal: Relieve tension in the rotator cuff.
1. Bring your affected arm across your chest.
2. Use the opposite hand to gently pull it closer.
3. Hold for 30 seconds. Repeat 3x per side.
3. Doorway Chest Stretch
Goal: Counteract hunched posture (common in desk workers).
1. Stand in a doorway, placing forearms on either side.
2. Step forward until you feel a stretch in your chest and shoulders.
3. Hold for 20 seconds. Do 3 sets.
4. Banded Rows
Goal: Strengthen scapular muscles to support the shoulder.
1. Anchor a resistance band at waist height.
2. Pull elbows back, squeezing shoulder blades together.
3. Do 3 sets of 12 reps.
When to Consider Professional Physical Therapy
While home exercises help mild pain, see a shoulder specialist if you:
✔ Have sharp pain when lifting your arm
✔ Notice clicking/popping with movement
✔ Experience night pain that disrupts sleep
✔ Struggle with weakness (e.g., dropping objects)
At Direct Orthopedic Therapy, our doctor of physical therapy team creates customized plans for:
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Post-surgical rehab (e.g., rotator cuff repairs)
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Sports injury recovery (e.g., tennis shoulder, swimmer’s shoulder)
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Chronic pain management (arthritis, frozen shoulder)
Why Choose Us for Shoulder Pain Relief?
Specialized Expertise: Advanced training in manual therapy and shoulder rehab.
Insurance Accepted: Most plans cover PT with a 55 copay.
1-on-1 Care: No rushed appointments—we focus on your recovery.
“I’ve done plenty of PT with a knee replacement and shoulder issues, but Dr Angelina Johnson is simply the best! She’s prompt, professional and caring. She listens and provides excellent advice along with effective exercises for recovery. I appreciate this health care professional.”
— Kelly N., Ponte Vedra Beach
