Exercise and Physiotherapy for Shoulder Pain

Shoulder pain is one of the most frequent complaints we treat at Invicta Health and Performance. Whether it’s due to a rotator cuff strain, frozen shoulder, impingement, or general overuse, these issues can affect everyday activities like reaching, lifting, or even sleeping comfortably. The good news is that physiotherapy combined with the right exercises, is highly effective in reducing pain, restoring mobility, and preventing future problems. In this blog, we’ll cover the most common shoulder conditions we see in clinic and how a tailored approach to rehab can make all the difference.

Frozen Shoulder: A Gradual, Restrictive Condition

Frozen shoulder, also known as adhesive capsulitis, is a condition where the capsule surrounding the shoulder joint becomes inflamed and stiff. This leads to a gradual loss of motion, often progressing through three phases: freezing (increasing pain and stiffness), frozen (severe restriction), and thawing (gradual improvement).

Patients often report:

• Stiffness when dressing, reaching, or lifting
• Pain at rest or during the night
• A sudden reduction in how far they can move their arm

Physiotherapy for frozen shoulder requires patience and consistency. Our physiotherapists focus on:

• Improving shoulder movement with gentle range-of-motion techniques
• Reducing pain through manual therapy and exercise
• Teaching patients how to safely maintain movement at home
• Using joint injections where clinically appropriate to reduce inflammation and discomfort

Rotator Cuff Injuries: A Leading Cause of Shoulder Pain

The rotator cuff is a group of four muscles that stabilise the shoulder and assist with overhead and rotational movement. Injuries can range from mild irritation (tendinopathy) to more significant tears, often caused by repetitive use, heavy lifting, or trauma.

Typical symptoms include:

• Weakness or pain with lifting or reaching
• A dull ache in the upper arm or side of the shoulder
• Difficulty sleeping on the affected side

At Invicta Health and Performance, treatment for rotator cuff injuries includes:

• Manual therapy to improve tissue flexibility and reduce pain
• Progressive strengthening exercises to support the shoulder joint
• Postural and movement retraining to avoid reinjury
• Education on activity modification and recovery pacing

Why Physiotherapy Works for Shoulder Joint Pain

Shoulder pain can be complex, but physiotherapy remains one of the most effective first-line treatments. Our approach is not just about reducing symptoms it’s about restoring function. Whether you’re recovering from a recent injury or managing a long-standing issue, we tailor each programme to your goals and lifestyle.

Physiotherapy helps by:

• Reducing pain and inflammation
• Restoring normal movement patterns
• Strengthening key stabilising muscles
• Supporting a return to work, sport, or daily activity
• Preventing further injury or compensation issues

4 Simple Exercises to Support Shoulder Recovery

Below are a few of the key exercises we may include for rotator cuff injuries and as part of shoulder rehabilitation. These should always be guided by a physiotherapist to suit your stage of recovery:

1. Isometric External Rotation
   Keep your elbow tucked at your side, bent at 90 degrees. Push your hand outward against a wall or resistance without moving your arm. Hold for 20-30 seconds, repeat 3 times.
2. Isometric Internal Rotation
   Keep your elbow tucked at your side, bent at 90 degrees. Push your hand inward against a wall or resistance without moving your arm. Hold for 20-30 seconds, repeat 3 times
3. T Position Hold
   Lying on your side with a straight arm pointing directly to the ceiling, hold a dumbbell with your eyes closed and attempt to stabilise in that position. This helps promote proprioception and shoulder stability.
4. Scapular Squeezes
   Sit or stand tall. Gently draw your shoulder blades together, hold for 5 seconds, then relax. Repeat 10 times to support posture and stability.

When Should You Seek Help?

If your shoulder pain:

• Persists for more than a couple of weeks
• Affects your sleep, work, or movement
• Feels stiff or progressively worse

…it’s time to get assessed. Early treatment can reduce the risk of long-term complications and help you get back to feeling your best.

Get in Touch with Invicta Health and Performance

At Invicta Health and Performance, we provide professional, evidence-based treatment for shoulder conditions — whether it’s frozen shoulder, a rotator cuff injury, or general joint pain. Our goal is to help you move better, feel stronger, and return to the activities you love.