5 Best Shoulder Workouts to Get Rid of Shoulder Pain

5 Best Shoulder Workouts to Get Rid of Shoulder Pain

Imagine it's a normal day, everything is going well and just like any other day you have raised your arm to take something from a higher shelf, and then suddenly you feel a pang in your shoulder region. That's what shoulder pain is. A feeling of pain or discomfort whether you lift your arm to take or put something. You can't pinpoint one reason behind its occurrence as there can be several. Fortunately, a lot can be done to ease the pain and to help you with that, we have curated a list of best shoulder workouts along with a few other tips that might help ease the pain. The best part? They are easy to follow and effective as well. So, let's get into it. 

The anatomy of our shoulder 

The 3 main bones of the shoulder are- Humerus, Scapula and Clavicle. Together they make 4 joints - the acromioclavicular joint, glenohumeral joint, sternoclavicular, and scapulothoracic joints. While the acromioclavicular joint is where the outermost edge of the shoulder blade and the collar bone meets, the Glenohumeral is where the ball and socket meet to perform various kinds of movements such as internal or external rotation, Adduction, abduction, etc. 

What is shoulder pain?

Physical discomfort in any of the joints, muscles, tendons or ligaments that support the shoulder is known as shoulder pain. 

What are the possible causes of shoulder pain?

Generally, the pain/discomfort in your shoulder affects only an area and does not last long. But the situation can be completely different in the case of some people. Therefore, it is necessary to understand the reason behind the pain. There can be several possible causes, such as- 

  • Overuse or Injury - These are the most common cause of shoulder discomfort. Doing repetitive action every day involves the usage of the same bones and muscles, thus making them prone to injury such as tendon tears, tendinitis, etc. 
  • Inflammation- As a reaction to any infection or injury, the affected area of our shoulder becomes red, swollen, hot and painful, making any kind of movement painful. 
  • Damage- It includes - broken shoulder bone or arm bone, dislocation of the shoulder, nerve injury, Stiffness or frozen shoulder, and fractures
  • Tension- Poor posture is the main reason for the tension between the muscles of the neck and shoulders. The pain may even travel down to your neck and lower back. 
  • Arthritis- This inflammatory joint disorder causes damage to the bones and cartilage of the affected area and is irreversible. But with proper diagnosis and the right care, it can be managed. 

Symptoms experienced in shoulder pain

Symptoms experienced in shoulder pain

The common set of signs and symptoms experienced in this situation is- 

  • Stiffness and weakness in your muscles 
  • Restricted range of motion
  • Pain in your shoulder, neck, back and arm
  • Experiencing clicking, popping or grinding sensation while moving the arm 

The best shoulder workouts for shoulder pain relief

Some of the effective, easy-to-perform exercises, stretches and best shoulder workouts to ease shoulder pain are-  

Neck stretches

This helps release the tension in our shoulders. To do this- 

  • Stand with your heels at hip-width apart (heels directly under your hip bones)
  • Look forward and lets your arms hang to the sides
  • Tip your head to the right, trying to touch your right ear to the right shoulder. Hold it for 10 seconds
  • You will feel a stretch in your left side of the neck and shoulder
  • Do the same on the left side, and you will feel a stretch on the right side
  • Repeat 3 times on each side

Shoulder rolls

The easiest way to relax your shoulders. 

  • Stand at hip-width apart distance
  • Let your arms hang loosely to the sides
  • Breathe in while simultaneously lifting your shoulder to your ears
  • Move the shoulders back. This will press your shoulder blades together.
  • Drop the shoulders to their original position while breathing out
  • Do it 10 times. 


  • Stand at hip-width apart distance
  • Lean forward while looking at the ground
  • Support your non-injured arm on a chair or table
  • Let the sore arm dangle down and start swinging it slowly in small circular motions
  • Do so for 30-60 seconds
  • Repeat the same with reverse arms positions
  • Do so 5-10 times a day

Cow face pose

  • Stand at hip-width apart distance
  • Raise your right arm towards the sky
  • Now bend it from at your elbow, reaching over the head & down the back 
  • Make sure to do all this while keeping the elbow raised
  • Your left hand which is towards the ground, bring it behind and up the back
  • You may even clasp both hands together if you want
  • Take 3-4 deep breaths, and then release the clasp
  • Repeat the same on the other side 

Child's Pose 

  • Knee on the ground or mat while making sure that your toes touch each other
  • Sit straight and spread your knees
  • Inhale and place your arms above your head 
  • Exhale and bow towards the floor, your hands in the front, palms touching the ground
  • Breathe deeply and hold the position for 1 min or longer 

Dr. Ortho for relief from shoulder pain

Dr. Ortho spray

Apart from the exercises, you may even try out some quick pain-relieving products that are ayurvedic and effective. Dr. Ortho offers a range of products that can help you with quick pain relief. From pain reliever spray to ayurvedic oil and ointment, its products are 100% natural and have no side effects. Even though the ingredients used in it are all-natural, make sure to do a patch test in case you might be allergic to any of them. 

Take care of your shoulder with these tips

Even though it is not always possible to prevent accidents and injuries, you can protect your shoulders from any risk. While performing any kind of action, if your shoulder pains, it's a signal being sent by your body so acknowledge it. Also, maintain a healthy weight and always do warm-up exercises before doing any heavy lifting or throwing. Rest properly and maintain a proper posture to avoid any instances of shoulder pain. 


How can I tell if my shoulder pain is serious?

When you face a problem in moving your shoulder, the pain continues to persist for more than 2 weeks and doesn't seem to ease even after trying out home remedies and stretching exercises, it can be a sign of some serious problem. 

Which Dr. Ortho products are best for shoulder pain relief?

Dr. Ortho's ayurvedic oil, pain reliever spray, pain relieving ointment and ayurvedic balm are the best products offered by Dr. Ortho to help ease your shoulder pain. 

Does Dr. Ortho have any accessories for shoulder pain?

Dr. Ortho's cervical pillow may help relieve the pain and give your shoulders the needed support. 

Can stress also be a cause of shoulder pain? 

Increased levels of stress can cause inflammation, which may result in stiffened or frozen shoulders. Stress can also be the reason behind your shoulder experiencing tightness and pain.