11 Best Physical Therapy (Physiotherapy)

Exercises for Upper Body Pain Relief

Upper body pain can be frustrating. Whether it’s caused by poor posture, injury, or a chronic condition, the discomfort in your shoulders, upper back, or arms can make everyday tasks feel overwhelming. Fortunately, physical therapy offers a wide range of effective exercises that help relieve pain, restore mobility, and rebuild strength.

In this guide, we’ll explore the 11 best physiotherapy exercises for upper body pain relief, with a focus on the shoulders, thoracic spine, and upper back. These movements are commonly used in rehabilitation and may also benefit people looking for warmups, cardio, or strength-building routines that won’t aggravate shoulder issues.

Why Targeted Exercise Is Key to Upper Body Pain Relief

When pain strikes in the shoulders or upper back, it’s tempting to rest and wait for it to go away. But in many cases, movement is medicine. Physical therapy, when properly guided, can reduce inflammation, improve blood flow, and correct muscle imbalances that contribute to pain.

Whether you’re dealing with shoulder impingement, adhesive capsulitis, or thoracic spine discomfort, starting the right set of exercises can make a big difference.

1. Wall Angels

Best for posture and mobility

Stand against a wall with your arms raised like a goalpost. Slowly move your arms up and down while keeping your back and shoulders flat against the wall. This is a great warm-up for upper body therapy and helps improve thoracic back flexibility.

2. Pendulum Swings

Gentle motion for frozen shoulder

Used often for adhesive capsulitis exercises, this involves leaning forward and letting your arm swing in small circles. It’s ideal during the early stages of shoulder periarthritis or when dealing with limited range of motion.

3. Thoracic Extensions

Targets the upper middle back

Sit on a chair with a backrest that reaches your shoulder blades. Place your hands behind your head and lean back over the top of the chair. This helps with thoracic spine pain and can be part of a thoracic spurring physical therapy routine.

4. Shoulder External Rotations with Band

Strengthens the rotator cuff

This is especially helpful for supraspinatus strengthening and preventing shoulder instability. Avoid this exercise if you’re dealing with a full-thickness rotator cuff tear unless cleared by your therapist.

5. Isometric Shoulder Holds

Safe for many shoulder conditions

Simply press your hand into a wall without moving your arm. These shoulder PT exercises build stability and are commonly used in physical therapy for shoulder impingement.

6. Upper Body Warm-Up Routine

Prevents injuries during workouts

Before engaging in any chest, shoulders, and triceps workout, include upper body warm-up stretches like arm circles, shoulder shrugs, and gentle chest openers. This reduces strain and prepares the joints for movement.

7. Cat-Cow Stretch

Improves spinal mobility

A great addition to any upper middle back stretch routine, this yoga-inspired movement mobilizes the spine and reduces tension in the upper back and shoulders.

8. Shoulder Blade Squeezes

Great for posture correction

Sit or stand tall and squeeze your shoulder blades together, holding for 5 seconds. This is beneficial for exercises to strengthen the upper back and can ease tension from prolonged sitting.

9. Chest Opener Stretch

Combats tightness from poor posture

Stand in a doorway and place your hands on the frame at shoulder height. Gently lean forward. This stretch is helpful for those doing a chest shoulder tricep routine and want to prevent post-workout tightness.

10. Modified Wall Push-Ups

Safe for sore shoulders

Unlike traditional push-ups, this version puts less stress on the joints. It’s a gentle way to integrate upper body cardio exercises while still protecting injured areas.

11. Supine Shoulder Flexion with Cane

Assists with shoulder mobility recovery

Lie flat and use a stick or cane to guide your arms overhead. This movement is particularly effective for capsulitis and post-surgical rehab. It’s often part of routines like “5 frozen shoulder exercises for quick relief.”

Exercises to Avoid With Shoulder Injuries

Not all movements are safe if you’re recovering from injury. If you’re experiencing a rotator cuff tear, shoulder arthritis, or impingement syndrome, there are certain shoulder pain exercises to avoid:

• Heavy overhead presses
• Upright rows
• Dips
• Full-range lateral raises with weights

Before beginning a chest shoulders and triceps workout, check with a physical therapist to tailor the routine. Some shoulder impingement stretches can be helpful, but others might worsen the condition if done improperly.

The Role of Upper Body Cardio and Warmups

Adding upper body cardio to your routine improves circulation and can support recovery. Examples include:

• Seated arm cycling
• Punching with light resistance bands
• High knees with arm swings

Always follow these with warm up exercises for upper body to prepare your joints and reduce the risk of reinjury. A good upper body warmup includes both dynamic stretches and mobility drills.

Final Thoughts

If you’re navigating shoulder impingement, thoracic spine discomfort, or recovering from injury, the right combination of physical therapy for shoulders and gentle strength training can help you regain confidence and function. The exercises outlined above provide a versatile toolkit for pain relief, rehab, and long-term maintenance.

Always consult a professional before starting a new routine, especially if you’re managing complex conditions like supraspinatus tears or adhesive capsulitis. With patience, proper guidance, and the right movements, upper body pain doesn’t have to hold you back.