Shoulder Pain

Here at the Physio Rooms we have been helping people with shoulder pain for many years. We are highly skilled at, not only treating the symptoms you’re experiencing, but identifying the underlying cause of your pain, to provide you with long term relief.

In your first appointment you will receive an individualised assessment and some treatment designed to help you and your specific issue. You will also leave the clinic room with the start of a rehab programme. Your rehab programme will be the long-term key to reducing pain and assisting you back to your sport, hobby or daily activity that you may be having difficulty with. It is important to establish specific goals to work towards within the first session. Using all the information gathered throughout the first assessment and with your specific goal in mind we can gauge the number of expected sessions, with the availability of discount if purchased as a package. 

Shoulder pain is an extremely common symptom and can arise from many different structures (including ligaments, tendons, muscles and joints) or conditions. Therefore identifying pain originating from a single origin or structure can be difficult.

If you are getting shoulder pain, there might be a few different things you can try before, or in addition to, seeking advice from Physiotherapy. These can include...

  • Simple pain relief such as paracetamol and ibuprofen (please discuss these with your GP)

  • Reducing the amount of particular exercises or activities that increase the pain

  • Changing your sleeping position if you’re experiencing night pain 

Common conditions that may cause shoulder pain include:

  • Rotator cuff or other muscle tendinopathy

  • Bursitis

  • Frozen shoulder or adhesive capsulitis 

  • Osteoarthritis 

  • Dislocation and ongoing instability

  • Fracture

There are factors that can contribute to shoulder pain. Some of these factors can be modified and some cannot be. Individual risk factors for shoulder pain, aside from trauma, include:

  • Repetitive use, especially overhead

  • Regular overload of the shoulder

  • A loss of outward rotation of the shoulder 

  • A loss of overall range of movement in the shoulder 

  • A rapid increase in workload

  • Recused strength and conditioning

With this in mind, here are a few good exercises to get you started on managing your shoulder pain. Please bare in mind that it is best to have an individual assessment to obtain a more accurate and specific rehab programme. However, these are a good place to start.


1: Outward rotation stretch.

Loss of external rotation can be due to muscle guarding and excessive activity of the shoulder internal rotators, or shoulder joint capsule stiffness. Now, everyone responds to stretching in different ways, so if you’re new to this stretch take your time and ease into it gradually. We would normally recommend starting with a 15-20 second hold and gradually increasing the time  

2: Loaded supine flexion.

This exercise is attempting to increase the range of motion in the shoulder through flexion. It is nice to start this exercise without any weight and gradually increase. Keep the movement slow and steady, and only load the shoulder once it feels “warmed up”. Grab a light dumbbell and lie on your back, knees bent. Starting with the arm by your side, slowly lift the hand up to the ceiling and down passed your head. When you feel the arm reach the end of its range, slowly return to the start. Once you feel comfortable, you can add a slight pause at the end of the range when the arm is passed your head. 

3: Wall Angels.

This exercise incorporates mobilising the shoulder joints together with assessing and mobilising the upper back (thoracic) spine (extension). This can be performed in sitting or standing. Important to keep your bum and upper back against the wall to focus the movement around the shoulders. An alternative to the wall angel, which focuses on rotation of the thoracic, is the single arm rotation against the wall. Before you start, position a ball or towel between your knee and the wall. Starting in a lunge position against the wall, slide the arm closest to the wall up overhead and round behind you. 

4: Resisted Overhead Press.

Using a band with this exercise will strengthen your rotator cuff muscles, along with other key shoulder muscles, while at the same time challenging your shoulder stability. The bands can be changed to make the exercise more or less difficult. You can change to single arm once your strength starts to improve, providing you can maintain a good standard of stability/balance/posture while performing the exercise. 

5: The Simple Push-Up.

This exercise is old school but for good reason. It strengthens muscles and tests shoulder stability. Another benefit to this exercise is the number of modifications that can be made to suit different ability levels. 

These exercises should be performed 3-4 times a week, with a day’s rest in between. It is important to monitor how your shoulder pain reacts to them and modify as required. Stop any exercise that causes high levels of pain during and long-lasting pain after stopping the exercise or movement. 


Written by The Physio Rooms

Runner’s Knee

Runner’s Knee

Runner’s Knee - Runners Knee is the common and broad term to describe any one of the several conditions which affects the muscles around your patella (knee). It it called Runner’s Knee as in the majority of cases it does affect runners - it can affect anyone from beginners to advanced runners.

Five Reasons To See A Physiotherapist After An Injury

Five Reasons To See A Physiotherapist After An Injury

There is no doubt that the human body can be very resilient. Short of regenerating new limbs, our bodies are capable of recovering from large amounts of damage, including broken bones. With this in mind, many people are happy to let nature take it’s course following an injury, thinking that seeing a physiotherapist will only act to speed up already healing tissues.

Shin Splints - What they are, how to prevent them and when to see a Physiotherapist.

Shin Splints - What they are, how to prevent them and when to see a Physiotherapist.

Shin splints is the name given to pain in the shin or front of the lower leg, which is usually caused by exercising. Shin splints are caused from the overuse and stress on your lower legs – Anything that involves running can trigger them. People who participate in high impact sports or anything that involves intense running are more prone to the injury due to the added pressure on their legs.

Shoulder Injury - Rotator Cuff

Shoulder Injury - Rotator Cuff

About a Rotator Cuff Injury

A rotator cuff is the collection of muscles and tendons that keep your shoulder stable, a rotator cuff injury occurs when there is a tear or inflammation in the muscles and/or tendons. With the injury located within your shoulder, it makes it very difficult to do everyday tasks (anything involving lifting your arm above your head).

Chronic Knee Pain

Chronic Knee Pain

Chronic knee pain is the reoccurring/long term pain, inflammation or sensitivity in one or both of your knees. This is pain that stops people doing a lot of activities in their everyday lives.

There are cases of knee pain that can be caused by an injury or accident and be just as painful but can heal without treatment over time.  Chronic knee pain very rarely goes away without treatment.

Muscle Health & Vitamin D

Muscle Health & Vitamin D

Why it’s important and where to get it.

As the days shorten it’s important to make sure we’re getting enough of the sunshine vitamin. It plays a key role in muscle and bone health – important for injury repair and prevention.

Here’s what we know.

How nutrition can aid injury recovery: A case study with Dan Lawson, Brighton’s very own pro ultra runner

How nutrition can aid injury recovery: A case study with Dan Lawson, Brighton’s very own pro ultra runner

Dan Lawson is a local legend in the ultra running world. His record is impressive; He runs for the GB Ultra Team, the current world and European champions at the 24hr distance. He is a world record beater for the longest distance run in a week on a treadmill (completed in a tent outside Jubilee Library) and he’s the course record holder for Ultrabalaton, Steenbergen Ultra, Grand Union Canal Race and the Ridgeway Ultra.

Meet Our New Physio - Camilla (Brighton Clinic)

We are delighted to welcome on board physiotherapist Camilla Castellini. Camilla will be practicing from our Brighton clinic at Preston Lawn Tennis Club. Camilla has a wealth of experience treating musculoskeletal injuries and pathologies. For more information on Camilla's skill set please read on.. Camilla is an Italian Physiotherapist living in Brighton who is registered with HCPC and CSP. She graduated from the University of Bologna (Italy) and has more than five years of professional experience. She has worked with several Italian clinics and hospitals as a Physiotherapist.

Sports Therapy is not just massage - a new partnership for The Physio Rooms with Becky from BC Sports Therapy & Fitness

We all enjoy a good massage! Why not when there are proven benefits from a deep tissue massage!

Deep tissue massage is the use of deeper techniques to work into the fascia, relieving tension, aiding flexibility and helping with chronic pain.

With the use of knuckles, forearms, elbows and hands it is a deliberate deep massage, working into deeper structures of the muscle and fascia to help relieve tension.