How to fix shoulder pain with 4 simple exercises and stretches

Whether it shows up as a dull ache, a sharp pinch or general stiffness, shoulder pain has a way of disrupting your day. It can make it hard to sleep, limit your range of motion or interfere with everything from working at a computer to brushing your hair. However, many cases of shoulder discomfort can be relieved with simple movements. Gentle exercises and targeted shoulder pain stretches can go a long way in helping your body heal and move more freely.

Below, we’ll walk through four simple movements that are designed to strengthen your shoulder stabilizers, improve posture and restore range of motion. You don’t need any special equipment or experience—just a few minutes a day and a willingness to move with intention.

What’s behind your shoulder soreness?

The shoulder is the most mobile joint in the human body, which makes it very versatile, but also vulnerable to injury. Its wide range of motion allows you to throw a ball, lift a bag or reach overhead, but this flexibility depends on a complex system of bones, muscles, tendons, ligaments and cartilage all working together. When any part of that system is strained, weakened or injured, it can disrupt the joint’s function and lead to pain.

Most shoulder pain isn’t caused by a traumatic injury. Instead, it often develops slowly due to factors like poor posture, repetitive arm movements, overuse, sitting for long periods or sleeping awkwardly. Even stress can cause the muscles in the neck and shoulders to tighten, leading to tension and discomfort.

When you stop using your shoulder because it hurts, it can become even more stiff and painful over time. If left unaddressed, mild shoulder pain can become chronic or lead to more serious problems like impingement, tendonitis or frozen shoulder.

That’s why early, consistent movement focused on flexibility and strength can be so effective. Stretching and exercising the shoulder increases circulation, restores alignment and supports the joint’s full range of motion.

Beyond wear and tear: Common conditions that cause shoulder pain

In some cases, shoulder pain may stem from specific injuries or underlying conditions. Some of the most common causes include rotator cuff injuries, shoulder bursitis, labral tears and arthritis.

If you have any of these conditions, daily tasks like getting dressed or reaching for something on a high shelf can become challenging. Fortunately, many mild to moderate shoulder issues respond well to a combination of stretching, strengthening and posture-focused exercises.

How to fix shoulder pain: 4 exercises for shoulder pain relief

While rest is important in the case of acute injury, avoiding movement altogether can actually make shoulder pain worse over time. Gentle exercise keeps the joint fluid, strengthens the surrounding muscles and improves posture, all of which help prevent further irritation.

The following four exercises are designed to target common trouble spots, especially around the shoulder blades, upper back and core. Combined with regular shoulder pain stretches, they can help you regain comfort and mobility in your daily routine.

1. Shoulder rolls

Shoulder rolls can help with tense shoulder blades. Shrug your shoulders up like you’re saying, “I don’t know.” Then, hold for 3 seconds, roll your shoulders back and relax them down. Repeat 10-20 times to contract and relax the muscles.

2. Shoulder blade set (elevation/depression and retraction)

Use these moves to help keep the shoulders strong and work the muscles in the back of the shoulder that help control your posture. These important muscles are often neglected and contribute to shoulder pain.

Similar to the “shoulder roll” above, these moves are used to help with positioning the shoulder blades for improved shoulder mechanics and less pain.

1. Pinch the shoulders up as high as possible and hold for 3 seconds, trying to touch your shoulders to your ears like a “shrug.” Then push the shoulders down away from your ears and hold for 3 more seconds. Try to work your way up to 20.
2. Pinch your shoulder blades toward each other and the center of your spine. Hold this position for 3 seconds when you reach your maximum pinch. Try to do this 20 times also.

3. Core engagement

The “core” is a group of stabilizing muscles of your body that help to support your trunk and all your extremity movements. While this exercise does not involve the shoulders directly, a strong core is essential for proper functioning of the shoulders and arms.

This exercise is done by trying to “pull” your belly button toward your spine, like after a deep exhale. It can be done in a sitting or lying position. You can begin lying down at first, but then progress to sitting, and even standing as you get stronger. Hold for 3 to 5 seconds and repeat. Perform 20 times.

4. Elbow press

This exercise is done while sitting in your chair. The idea is to push your elbows directly into the armrests to contract all the muscles around your shoulders. Hold for 3 seconds and try to repeat 10-20 times.

It’s also important to keep in mind that there are some motions or exercises that are not good for your shoulders. Any activity that requires repetitive overhead pushing or pulling should be avoided. Common exercises like an overhead press, military press or dumbbell press can be more harmful than helpful.

Remember to include shoulder pain stretches

To keep stiffness from setting in, move your shoulders throughout the day, even if it’s just a few minutes at a time. Raise your arms gently overhead, reach side to side or perform gentle arm circles.

You can also try doorway stretches: stand in a doorway with arms at shoulder height and gently lean forward until you feel a stretch across your chest and shoulders. Hold for 15–30 seconds.

These simple shoulder pain stretches help maintain flexibility, prevent tightness and promote healing.

Still unsure about your shoulder pain? Take our short shoulder assessment. 

Don’t ignore ongoing shoulder pain

If you’ve been doing your exercises and stretching consistently, along with incorporating ice or over-the-counter medications, and not seeing improvement, or if your pain is getting worse, it may be time to speak with your doctor. Sudden pain after a fall or injury, weakness in the arm or sharp pain that wakes you at night should be evaluated.

Orthopedic specialists can help identify the root cause of your shoulder pain and create a personalized treatment plan, which may include formal physical therapy, to help you move more comfortably and return to your daily activities.

Learn more about caring for shoulder pain by exploring our specialized Muscle and Joint Care program and find a shoulder specialist near you today.