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This exercise is great for relaxing the shoulder muscles.  It is pretty gentle but effective for improving mobility and reducing pain around the shoulder.

Stretch for shoulder pain

1. Stand upright next to a wall.

2. Let your arm hang straight down by your side.

3. Push your arm against the wall with about 20% of your strength.

4. Hold for 10 seconds and then relax. Repeat 3 times.

5. Repeat facing the wall and facing away from the wall i.e. pushing your arm forwards and backwards.

Repeat for 3 times in each direction.
Perform three times a day.


– Keep breathing normally while you stretch. Do not hold your breath.
– Stretch gently and slowly. You should be able to feel a stretching sensation but it should not hurt.
– If a stretch becomes painful, stop immediately and seek advice from your therapist.
– Only perform stretches which have been prescribed or approved by a qualified individual such as your GP, physiotherapist or osteopath.