Shoulder pain is rarely just about the shoulder. The shoulder blade, thoracic spine, and neck all play a role in how your shoulder moves – and lack of mobility can cause significant pain. Think of it like a chain: if one link isn’t moving correctly, it affects the entire system. To restore function and reduce pain, you need to improve both mobility and strength across the entire area – not just one spot.

The good news? You don’t need to spend hours each day to see improvement. Get pain relief in just 5 minutes with these 4 exercises for quick relief and get back to your day.

With just 5 minutes a day, you can:

• Release shoulder tension
• Increase lat & shoulder mobility
• Reduce shoulder pain
• Rebuild strength
• Loosen upper back and shoulders
• Increase blood flow to promote healing

Total Time: 5 Minutes
Targets: Shoulder, Shoulder Blades, Upper Back
Goals: Improve Mobility, Decrease Pain & Tension, Strengthen Shoulders

Exercise 1: Wall Slides

Purpose: Increase shoulder and shoulder blade mobility.
Equipment Needed: None

How to Do It:

1. Face wall and place one foot in front of the other
2. Place your hands on the wall, ensuring forearms aren’t touching the wall
3. Slide your arms up, leaning your chest forward at the top

Sets: 2 sets of 10 reps
Tip: You should feel your shoulder blades moving up and around while you’re doing the exercise.

Exercise 2: Wall Open Books

Purpose: Loosen up upper back and shoulders.
Equipment Needed: None

How to Do It:

1. Lower into a half-kneeling position next to the wall, with your inner knee on the ground and your inner hip touching the wall
2. Place hands together in front of you
3. Keeping your arms at shoulder height, rotate your outer arm, following it with your head, toward the wall behind you
4. Return to starting position

Sets: 2 Sets of 8-10 reps on each side
Tip: Take note if one side is easier than the other. The goal is to touch your outer hand to the wall behind you on both sides – but only move through the range of motion that feels comfortable to you. Never push through pain to reach the wall.

Exercise 3: Bench Openers

Purpose: Lat mobility & thoracic spine extension to reduce shoulder tension
Equipment Needed: PVC pipe or dowel and a bench/chair

How to Do It:

1. Holding a dowel in both hands, kneel in front of a bench (or chair)
2. Place your elbows on the bench about shoulder width apart, palms facing up
3. Keeping your elbows and the dowel in place, rock your hips back and drop your chest towards the ground
4. Hold 2-3 seconds, taking a nice deep breath in this position, and then rock back up to the starting point

Sets: 2 sets of 10 reps
Tip: You should feel a deep stretch in your lats and upper back.

Exercise 4: Banded Cheerleaders

Purpose: Strengthen shoulders and provide blood flow for healing
Equipment Needed: An exercise band

How to Do It:

1. Hold band with palms up and pull outward to straighten elbows
2. Return to starting position
3. Pull apart again in a diagonal direction, with one arm going up and one arm going down
4. Return to starting position
5. Repeat the diagonal pull on the opposite side
6. Return to starting position

Note: Completing all 3 directions = 1 rep

Sets: 2 sets of 5 reps, holding 2-3 seconds in extended position
Tip: You should feel the stabilizing muscles in the back of your shoulder engage with each stretch.

Consistency is Key for Shoulder Pain Relief

Do these exercises every day to relieve tension, boost mobility, and strengthen your shoulders for fast-acting relief. For lasting results, book a free consultation to learn how our online shoulder rehab program can help identify the root cause of your pain – and bulletproof your shoulders for good.