Close your eyes, breathe deeply, and notice how your shoulders feel. You may feel discomfort, tightness, or sensation here.

18–26% of adults experience shoulder pain or tightness. Fortunately, shoulder pain can be relieved by physiotherapy at home.

1. Cross-chest stretch

This exercise improves shoulder and muscular flexibility. If you feel shoulder pain during this exercise, lower your arm.

  • Bring your right arm over your chest.
  • Place it in your left elbow crease or support your arm with your left hand.
  • Hold this position for 1 minute.
  • Flip and repeat.
  • Do each side 3–5 times.

2. Neck release

This practise gently relaxes neck and shoulder strain.

  • Lower your chin to your chest. The back of your neck will stretch.
  • Gently bend your head left to stretch your right shoulder.
  • Hold this position for 1 minute.
  • Flip and repeat.
  • Do each side 3–5 times.

3. Expansion chest

This exercise improves shoulder mobility.

  • With both hands, grasp an exercise band, strap, or towel behind your back while standing.
  • As your shoulder blades meet, broaden your chest.
  • Look at the ceiling with your chin up.
  • Hold for 30 seconds max.
  • Repeat 3–5 times.

4. Eagle-arm spinal rolls

This workout expands shoulders. If the arm position is unpleasant, hold opposite shoulders.

  • Arms out to the sides when sitting.
  • With your right arm on top, cross your elbows in front of you.
  • Bend your elbows and touch your forearms and hands.
  • Bring your palms together with your right hand.
  • Stay put for 15 seconds.
  • Roll your spine and draw your elbows to your chest on an exhale.
  • Open your chest and elevate your arms on an inhale.
  • Keep moving for 1 minute.
  • Flip and repeat.

5. Seated twist

This workout stretches neck and shoulders. Face your hips forward with this exercise. Start the twist in your lower back.

  • In a chair, place your ankles under your knees.
  • Turn your upper body right and touch your left hand to your thigh.
  • Down your right hand where it's comfortable.
  • Hold this position for 30 seconds.
  • Do the left side.
  • Do each side 3–5 times.

6. Shoulder circles

Warming up your shoulders and developing flexibility with this exercise.

  • Stand with your left hand on a chair back.
  • Hang your right hand.
  • Circle your right hand 5 times each way.
  • Flip and repeat.
  • Do this 2–3 times daily.

7. Doorway shoulder stretch

This stretch expands chest and strengthens shoulders.

  • Stand with elbows and arms at 90 degrees in a doorway.
  • Press your palms into the door frame sides and step forward with your right foot.
  • Engage your core and lean forward. Hold this position for 30 seconds.
  • Repeat the stretch with left foot forward.
  • Do each side 2–3 times.

8. Downward-dog pose

Shoulder and back muscles are strengthened and stretched in this inversion stance.

  • Get on your hands and knees. Press your hands to lift your hips to the ceiling.
  • Maintain a modest knee bend and press your weight evenly into your hands and feet.
  • Keep your spine straight and head towards your feet to flex your shoulders above.
  • Hold this stance for 1 minute.

9. Child's Pose

This relaxing stance relieves back, shoulder, and neck tension. Support your forehead, chest, or legs with a cushion.

  • Bring your big toes together and knees slightly wider than hips from Downward Dog Pose.
  • Reposition your hips on your heels and stretch your arms.
  • Relax your back and shoulders by letting your chest drop to the floor.
  • Hold this stance for 5 minutes.

10. Thread the needle

This pose improves chest, shoulder, and upper back tension. Support your head or shoulder with a pillow or block.

  • Get on your hands and knees. Raise your right hand to the ceiling with your palm facing away.
  • Lower your arm under your chest and to the left side of your body, palm up.
  • Avoid collapse by activating your right shoulder and arm.
  • Keep your left hand on the floor, lift it to the ceiling, or bring it inside your right thigh for support.
  • Hold this position for 30 seconds.
  • Rest in Child's Pose before stretching on the left.

Shoulder pain prevention

Physiotherapy at home in Sharjah suggests, in addition to these exercises, practise these simple tips to avoid shoulder pain:

  • Sitting, standing, and conducting daily tasks should be done with proper posture.
  • Watch how you carry yourself during the day and make improvements.
  • Get enough rest and avoid painful activities.

Be careful when reaching aloft, carrying large objects, or leaning forward. If you have to execute these tasks at work, figure out how to move to reduce discomfort.

In sports that cause shoulder pain, use good form and technique ofphysiotherapy at home.

Common shoulder pain can be prevented and addressed. These exercises relieve and prevent shoulder pain when done regularly.

Home cures for shoulder discomfort are also available. Maintaining the workouts and therapies after you feel better will prevent discomfort from returning.

If you have medical conditions that may be affected by exercise, consult doctor and get help for physiotherapy at home in Sharjah.