Why Shoulder Strength Matters at a Physiotherapy Clinic in Winnipeg
The shoulder is the most mobile joint in the body, which makes it especially vulnerable to strain, overuse, and instability. Because of this, it’s one of the most common areas treated at our physiotherapy clinic in Winnipeg. Proper movement depends on the surrounding muscles. When these muscles weaken or become imbalanced, shoulder stability decreases, leading to inflammation and reduced range of motion.
Shoulder-specific exercises can significantly reduce pain and improve function in individuals with chronic shoulder conditions (Silveira et al., 2024). With targeted strengthening of the right muscle groups, many people experience improved comfort and mobility.
Warm Up First: A Key Step Recommended by Physiotherapists in Winnipeg
Before beginning any strengthening routine, it is important to warm up properly. A good warm-up increases blood flow, prepares the joint for movement, improves mobility, and helps prevent irritation.
Spend 5 to 10 minutes on warm-up exercises such as:
- Small and large arm circles
- Scapular squeezes
- Wall slides
- Light resistance band pull apart.
These gentle movements activate supporting muscles and prepare your shoulders for more focused exercises.
Top 5 Exercises for Shoulder Pain and Injury Recovery
Below are some of the most effective exercises used in our physiotherapy clinic to improve mobility, strength, stability, and shoulder function. These movements target the muscle groups that support the joint and promote more comfortable movement.
External Rotation with Band
External rotation helps strengthen the rotator cuff and improve overall shoulder stability. This exercise can reduce pain, increase range of motion, and restore functional movement in individuals with rotator cuff–related shoulder pain (Chepeha et al., 2025).
How to do it:
- Attach a resistance band to a stable anchor.
- Hold the band with the arm closest to the anchor.
- Keep your elbow bent at 90 degrees and tucked against your side.
- Rotate your hand outward, then return slowly.
- Repetitions: 10-15 per side.
Scapular Retraction (Shoulder Blade Squeezes)
This simple movement improves posture and reduces pressure on the shoulder joint.
How to do it:
- Sit or stand tall.
- Gently pull your shoulder blades together.
- Keep your shoulders down and relaxed.
- Hold for 3 to 5 seconds, then release.
- Repetitions: 15-20.
Wall Angels
Wall angels improve mobility and strengthen stabilising muscles behind the shoulder blades.
How to do it:
- Stand with your back and head against a wall.
- Raise your arms into a goalpost position.
- Slowly slide your arms up and down the wall.
- Avoid arching your lower back.
- Repetitions: 10-12.
Pendulum Swings
This gentle movement is ideal during the early stages of recovery or during flare-ups.
How to do it:
- Lean forward with your non-injured hand supported on a table.
- Let the injured arm hang.
- Gently swing your arm in circles or forward and backwards.
- Duration: 1 to 2 minutes.
- This encourages smoother motion and helps reduce discomfort.
Shoulder Flexion with Stick or Dowel
This exercise improves overhead reach and restores flexibility.
How to do it:
- Hold a stick or broom handle with both hands.
- Use your stronger arm to guide the weaker arm upward.
- Lift until you feel a gentle stretch.
- Avoid pushing into pain.
- Repetitions: 10 to 15.
Tips for Shoulder Rehab Success at Our Physiotherapy Clinic in Winnipeg
Consistency can play a helpful role in building shoulder strength. These exercises are often performed three to four times per week, with the intensity increasing gradually over time based on comfort and tolerance.
Here are some general tips to keep in mind:
- Avoid movements that cause sharp or radiating pain.
- Move slowly and with control.
- Begin with a warm-up before strengthening.
- Increase resistance gradually if the joint tolerates the movement well.
Frequently Asked Questions
What exercises are best for shoulder pain?
External rotation, scapular retraction, pendulum swings, wall angles, and assisted shoulder flexion are commonly recommended.
How often should I do shoulder physiotherapy exercises?
Most people benefit from doing shoulder exercises 3 to 4 times per week.
Can I exercise if my shoulder still hurts?
Mild discomfort is normal, but sharp or worsening pain is not. Stop the exercise and consult a physiotherapist if pain increases.
How long does shoulder injury recovery take?
Recovery can take several weeks to several months, depending on the injury and consistency with a strengthening routine.
When should I visit a physiotherapy clinic?
If pain lasts longer than two weeks, interferes with sleep, limits daily movement, or begins after an injury, it is a good idea to see a physiotherapist at Strive.
Start Your Shoulder Recovery with Physiotherapy in Winnipeg
Adding these shoulder pain exercises to your routine can help ease discomfort, improve flexibility, and support long-term shoulder health. Strengthening the supporting muscles plays a major role in preventing future injury and improving confidence in your movement.
If your shoulder pain continues or interferes with your daily activities, consider visiting Strive, our physiotherapy clinic in Winnipeg. One of our qualified physiotherapists can assess your shoulder, identify the cause of your discomfort, and create a personalised treatment plan to help you recover comfortably.
Your shoulders work hard every day. Give them the care, strength, and support they deserve.
References
Silveira, A. L., et al. (2024). The effectiveness of physiotherapy in shoulder pain: A systematic review. BMC Musculoskeletal Disorders, 25(1), 123-130. https://pubmed.ncbi.nlm.nih.gov/38683828/
Chepeha, J. C., et al. (2025). Progressive exercise for rotator cuff-related pain: A randomised trial. PLOS One, 20(3), e123456. https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0328728