3 Shoulder Exercises for Relief at Home

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shoulder pain

Have you noticed your shoulders ache, crunch, or flat out prohibit you from doing normal daily activities? Has dressing yourself, opening doors, or lifting objects become problematic? If so, read on! Dr. Grace Walker, physical and occupational therapist, will help you understand why shoulder pain can occur, and what you can do.

Why do my shoulders hurt?

Your shoulders are one of the most intricate parts of your body. For that reason, they can be one of the easiest areas to injure. Some of the smallest muscles in the shoulder are actually the most important. For instance, the rotator cuff includes four small muscles that are vital to its movement in each direction. If these muscles become weak or injured, the humerus bone can actually make contact with the socket of the shoulder blade.

What can I do about my hurting shoulders?

  1. Postural exercises to align shoulders– Shoulder pain and injury is commonly a result of poor posture. Extended periods of poor posture at work, home, and even while driving can change the mechanics of the joint movement.
  2. Rotator cuff strengthening– Strong rotator cuffs will help your shoulders get through your daily activities with less pain. Less pain leads to less opportunity for an inflammatory response to occur. One simple exercise that can be done at home is as follows: Begin by lying down on your side with your top arm point straight to the ceiling. Next, swing your arm down 90 degrees so that your hand is flat on your hip. Repeat this 10-15 times a day, twice a day. This exercise is meant to build rotator cuff strength simple by using gravity as resistance. If you have difficulty completing this exercise without pain, please speak with one of our therapist.
  3. Build scapular stability- The scapula, or shoulder blades, are a crucial part of your shoulder complex. They are composed of many different small muscles used to guide your shoulder through its entire range of motion; pulling, pushing, and reaching. An exercise you can do at home to improve scapular stability is done standing against a wall and gently trying to pinch your shoulder blades together while keeping your arms relaxed. Do this for 10-15 repetitions, holding for five seconds each time. This can also be done twice each day.

By working these 3 simple actions into your daily routine, you can be on your way to reducing or overcoming shoulder pain. At Walker Physical Therapy and Pain Center, we have trained therapist to help design physical therapy programs to increase shoulder strength. We come up with personalized programs for each patient to provide results in a fun and healing environment.

Call Walker Physical Therapy and Pain Center to schedule an appointment with an expert and caring physical therapist!

 1111 W. Town and Country Rd., Ste. 1

Orange, CA 92868

Phone: (714) 997-5518


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Don’t Bluff Your Rotator Cuff!

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rotator cuffThe group of muscles and tendons that surround the shoulder joint is called the Rotator Cuff, which helps keep your upper arm bone firmly placed within the shoulder socket. Those who repeatedly perform overhead motions become most susceptible to a Rotator Cuff injury, such as those involved in sports, carpentry, painting, mechanics, etc. Increase in age plays a large part in the risk of these injuries as well.

According to Grace Walker, physical and occupational therapist and nutritionist, Physical Therapy is the first and best step to treat Rotator Cuff injuries. At Walker Physical Therapy & Pain Center in Orange, CA our expert, trained physical therapists provide our patients with the highest quality, hands-on care, and aspire to deliver considerable pain relief within the first week of treatment.


  • DO lie on your pain free side. Place a pillow close to your tummy and rest your arm on it.
  • DO elevate your shoulder by keeping the elbow supported during sitting and driving.
  • DON’T lift with your palms down.
  • DON’T push or pull when hands are not visible.



“I came to Walker Physical Therapy over two years ago for a shoulder injury. My mobility was very limited and I was in pain almost all the time. Just carrying my purse or a small bag of groceries resulted in pain.

The results were much more than I expected, my mobility was greatly increased and I was pain free most of the time. I was able to stop taking the pain medication I was taking on a daily basis. The end result was feeling better and being healthier then I have been in years.

Thanks to you and the whole staff here.”


B. Beer


Call Walker Physical Therapy & Pain Center today at 714-997-5518 and be free from Shoulder Pain!

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