Description

Physiotherapy for shoulder pain is one of the most effective ways to restore movement, reduce pain, and prevent further injury—whether the cause is rotator cuff issues, frozen shoulder, arthritis, tendinitis, or impingement. Here’s a complete guide to understanding shoulder pain physiotherapy, including home exercises, modalities, and when to seek help. 🩺 Common Causes of Shoulder Pain Cause Description Rotator Cuff Injury Tear or inflammation in shoulder tendons Frozen Shoulder Stiffness due to capsular tightening Shoulder Impingement Tendons pinched under the shoulder blade Arthritis Degeneration of shoulder joint Dislocation or instability Loose or injured ligaments or muscles Tendinitis / Bursitis Inflammation of tendons or bursa sacs 🧑‍⚕️ Physiotherapy Goals Reduce pain and inflammation Improve range of motion (ROM) Strengthen shoulder and upper back muscles Restore functional movement (reaching, lifting) Prevent re-injury or chronic stiffness 🔄 Shoulder Pain Physiotherapy Exercises Start with gentle range of motion and progress to strengthening. Always move within pain-free limits. 🔹 Phase 1: Pain Relief & Mobility (Use ice or heat before and after exercises as needed) 1. Pendulum Exercise Lean forward, arm hanging down Let arm swing gently in circles Time: 30 sec–1 min, 2–3x/day 2. Wall Crawl (Flexion) Face a wall, use fingers to “walk” hand upward Stop if painful Slowly return Reps: 10–12 3. Cane-Assisted External Rotation Hold a stick or cane with both hands Keep elbows bent, push affected arm outward with the good arm Reps: 10–15 🔹 Phase 2: Stretching & Strengthening 4. Cross-Body Stretch Use opposite hand to pull the affected arm across your chest Hold 15–30 sec Reps: 3–5x 5. TheraBand External Rotation Anchor band at waist height Elbow at 90°, rotate forearm outward Strengthens rotator cuff Reps: 10–15 6. TheraBand Rows Anchor band ahead of you Pull elbows back, squeezing shoulder blades Helps posture and stability Reps: 10–15 7. Wall Push-Ups Lean into wall with hands shoulder-width apart Perform mini push-ups Great for gradual strengthening Reps: 10–15 🔹 Optional Modalities (used in clinics or at home) TENS or EMS units for pain relief Ultrasound therapy Manual therapy (mobilization by a therapist) Kinesiology taping for joint support 🕒 Sample Routine (Home-Based, 20–30 min) Time Activity 5 min Warm-up: Pendulum + wall crawl 10 min Stretches: Cross-body, cane rot. 10 min Strengthening: Rows, band rot., wall push-ups 5 min Cool-down: Gentle massage, ice/heat 🚨 When to See a Physiotherapist or Doctor Pain lasts > 2 weeks despite rest Significant loss of motion (e.g., can’t lift arm) Sudden swelling, weakness, or deformity History of dislocation or trauma Night pain affecting sleep (common in rotator cuff tears)