If you play an overhead sport, you know the deal: your shoulders take a beating. Rotator cuff strains, nagging pinches. That deep ache after a long session. Shoulder pain shows up way too often for some athletes.
And it’s not just bad luck. Baseball and handball players have up to a 90% higher risk of shoulder injuries. In tennis, it’s 26%, and in football, around 36%. This data is straight from the International Journal of Sports Physical Therapy, not just random locker room talk.
But what’s surprising is that over half of these shoulder injuries could be prevented.
The real problem? We are not addressing the root causes early enough, like imbalances in shoulder mobility, weak rotator cuffs, or pushing training volume too fast.
So, what’s really behind shoulder pain in athletes? Which shoulder pain exercises actually help you recover before it turns into a season-ending problem?
That’s what we are going to answer here, with all the shoulder pain relief exercises you need to know for training, rehab, and prevention.
Understanding Shoulder Pain
First of all, what causes shoulder pain? For athletes, it’s usually the result of overuse, poor mechanics, or imbalances that go unchecked.
The shoulder joint is one of the most mobile joints in your body, but also one of the most unstable. That’s where the rotator cuff comes in. It’s a group of small muscles and tendons that help keep everything aligned as you move.
When those muscles are weak or overworked, shoulder pain follows. And with one bad move or play, an injury can knock you out of the game.
For overhead athletes, the issue is usually repetition. Throwing. Spiking. Serving. Lifting. You are loading the same tissues over and over, often at high speed, under pressure. That’s when microtears, inflammation, or impingement start to build.
But it’s not always just the sport. Sometimes, it’s posture. Too much time sitting, slouching, or training without balance can pull your shoulders forward, limit mobility, and overload the joint.
Over time, this leads to joint pain, tightness, and loss of range of motion.
Types of shoulder injuries
All that stress and repetition can lead to a few common shoulder injuries. Even though we focus a lot on overhead sports here, this also applies to active individuals, seniors, youth athletes, and anyone recovering from an accident or surgery.
Rotator Cuff Tear
Your rotator cuff is a group of four small muscles and tendons that help lift and rotate your arm. A tear usually means pain, weakness, and trouble raising your arm.
This injury is common in athletes with repetitive overhead movement — think pitchers, swimmers, or tennis players.
Frozen Shoulder
Frozen shoulder feels exactly like it sounds — stiff, painful, and hard to move in any direction.
It can develop after an injury, surgery, or even just keeping the arm still for too long.
Most common in people between 40 and 60, the joint slowly locks up with scar tissue.
Strains
Strains often happen when returning to activity — especially after time off or post-surgery.
The shoulder may not be ready for full motion or load, leading to overuse or fatigue that can trigger pain or setbacks.
Arthritis
Shoulder arthritis shows up with age or long-term wear and tear, so athletes should take it seriously — even if they don’t usually get injured.
As the cartilage between the joints breaks down, movement becomes stiff and painful. Arthritis often builds slowly, especially in athletes who have relied heavily on shoulder performance over the years.
The Importance of Injury Recovery for Athletes
As we said, over 50% of shoulder injuries in sports can be prevented. That’s not just a hopeful guess, it’s backed by science and confirmed every day here at Performance One.
So, how do we actually make that happen? With proper screening, smart training, and early intervention.
Every solid recovery or injury prevention plan starts with a Physical Therapy Evaluation. This is a full clinical assessment by a licensed physical therapist. It helps identify limited mobility, weak stabilizers, and movement imbalances that could lead to future injury.
Then comes the next level: Biomechanical Movement Screening. And yes, it’s just as cool as it sounds. You’ll perform sport-specific movements while we capture and analyze your mechanics.
For many athletes, a movement screening is the first time they truly see how their body is moving and what’s throwing their shoulder off track.
Pitchers and catchers? Constant overhead load puts massive demand on the joint.
Tennis players? High-velocity serves stress the rotator cuff.
Football players? Direct contact and impact require bulletproof joint stability.
For all of them — and for every overhead athlete — these assessments help us catch problems early, build strength, and keep you in action.
Speaking of action… that’s what comes next.
Best Shoulder Stretching Exercises for Athletes
Before we build strength, we start with mobility. These first shoulder pain exercises focus on range of motion (ROM), and really help to restore flexibility, reduce stiffness, and ease tension in the joint.
All these are especially useful during early rehab, warm-ups, or cool-downs.
Pendulum Stretch
This stretch is especially effective if your shoulder feels stiff or you are just coming back from an injury. It gets your shoulder moving again without pushing too hard.
The pendulum stretch eases your joint back into motion, without straining the muscles.
How to do the Pendulum Stretch:
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Stand next to a table or chair and place your good hand on it for support.
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Let your other arm hang loose, fully relaxed.
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Start swinging that arm in small, slow circles—like the size of a dinner plate.
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Do 10–15 circles clockwise, then switch directions.
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Let your body do most of the work, not the shoulder.
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Repeat 2–3 times.
Cross-body Stretch
The cross-body stretch targets your rear deltoid and upper back—key areas for anyone who serves, spikes, throws, or just ends up with tight shoulders after practice. It’s also a go-to shoulder pain relief exercise for any player.
How to do the Cross-Body Shoulder Stretch:
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Stand tall or sit comfortably.
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Bring one arm across your chest at shoulder height.
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Use your opposite hand to gently pull it in, just above the elbow.
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Hold for about 20–30 seconds, keeping your shoulders relaxed.
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Switch sides. Do 2 or 3 rounds on each.
Doorway Stretch
If your shoulders round forward or your chest feels tight after training, this stretch is your fix. The doorway stretch opens up the front of your shoulders and chest — great for posture and getting back that full range of motion.
How to do the Doorway Shoulder Stretch:
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Stand in a doorway and place your forearm on the frame with your elbow bent at 90°, around shoulder height.
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Step one foot forward gently until you feel a stretch through your chest and the front of your shoulder.
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Keep your back straight—no leaning or twisting.
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Hold for about 20–30 seconds.
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Switch sides. Do 2–3 rounds each.
Shoulder Circles
Old-school? Sure. But shoulder circles are still one of the best ways to activate the rotator cuff and stabilizer muscles. They are perfect before training or just to loosen up after a game.
How to do Shoulder Circles:
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Stand tall and stretch your arms out to the sides.
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Start making small, controlled circles going forward.
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Gradually make the circles bigger as you go.
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Then switch direction—same thing, backward.
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Do 10–15 circles each way.
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Repeat 4–5 rounds.
Best Shoulder Strengthening Exercises for Athletes
This is the second part of shoulder pain and injury recovery: building strength. These exercises target the rotator cuff, deltoids, and stabilizing muscles that keep your shoulder strong, supported, and injury-free.
External Rotations
External rotations work your infraspinatus and teres minor, the often-overlooked MVPs of your rotator cuff. If you throw, press, or serve, these small muscles are the ones that keep your shoulder stable and pain-free.
How to do External Rotations:
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Use a resistance band (hooked to something solid at elbow height) or grab a light dumbbell.
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Stand sideways to the band, holding it with the hand furthest from the anchor.
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Bend your elbow to 90 degrees and keep it tucked tight to your side.
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Rotate your hand outward, away from your body—don’t let that elbow drift.
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Slowly return with control.
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Do 10–15 reps per side, for 2–3 sets.
Scapular Push-ups
Scapular push-ups work the muscles around your shoulder blades (especially the serratus anterior). This is a great low-impact exercise for shoulder stability, posture, and control.
How to do Scapular Push-Ups:
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Start in a high plank, with your hands under shoulders, body in a straight line.
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Without bending your elbows, lower your chest slightly by squeezing your shoulder blades together.
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Push through your palms to spread your shoulder blades apart and reset.
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Keep your arms locked straight. It’s all shoulder blade movement here.
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Go for 10–15 slow, controlled reps. Do 2–3 sets.
Shoulder Press
The shoulder press is a classic strength exercise that targets the deltoid muscles, particularly the front and middle parts. It also engages the triceps and upper back. Great for stability, control, and power.
How to do the Shoulder Press:
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Sit or stand tall with a dumbbell in each hand, elbows bent, weights at shoulder height.
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Press the weights straight up until your arms are fully extended overhead.
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Pause at the top, then bring them down slow and steady.
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Don’t arch your back—keep your core tight and avoid arching your back.
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Aim for 8–12 reps, 2–3 sets. Pick a weight that challenges you but lets you stay in control.
Band Pull-Aparts
Band pull-aparts are great for strengthening the muscles around the shoulders and upper back; the deltoids, rhomboids, and rotator cuff. It helps to improve posture, stability, and shoulder endurance.
How to do Band Pull-Aparts:
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Stand tall, feet shoulder-width apart, holding a resistance band in front of you at shoulder height.
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With arms straight, slowly pull the band apart until it reaches your chest (or as far as you can go).
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Squeeze your shoulder blades together at the end of the movement.
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Bring it back with control—no snapping.
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Do 10–15 reps for 2–3 sets. Keep your shoulders down and relaxed—no shrugging.
The Best Way To Cure Shoulder Pain
Now you know: We have a plan to train and prevent shoulder pain and injuries. To help you rehab and bounce back better. With the right mobility work, targeted strength training, and smart recovery strategies, you can get back in motion and stay there.
More importantly, you can stop the cycle before it starts.
At Performance One, we combine over 20 years of experience in fitness, injury recovery, and athletic performance. Our team of professional coaches, experienced athletes, and licensed physiotherapists work together every day to help you train smarter, move better, and recover faster.
So if you are dealing with shoulder pain — or want to prevent it before it starts — we are here for you. Schedule a session at Performance One today, and get back to doing what you love.