Exercising with Shoulder Pain – What You Need to Know

Shoulder pain can be incredibly frustrating. You might feel fine walking or doing a bit of gardening, but then one movement – reaching overhead, twisting, or lifting something – suddenly reminds you that your shoulder isn’t quite right.

So, should you exercise when your shoulder hurts?

In most cases – yes. But the type of exercise makes all the difference.

Why Rest Isn’t Always the Answer

Many women I work with assume they should rest completely when they feel shoulder discomfort. And while rest might be helpful in the short term, doing nothing for too long can actually make stiffness and weakness worse.

Gentle, structured movement helps:

• Keep the joint mobile

• Strengthen the muscles that support your shoulder

• Improve posture and reduce compensations

• Ease pain through better circulation and alignment

What Kind of Exercise Is Safe?

If you’re dealing with arthritis, previous injury, or just general wear and tear, it’s important to avoid:

• Fast, jerky movements

• Holding weights overhead for long periods

• Deep push-ups or dips

Instead, focus on:

• Controlled mobility work

• Gentle Pilates for posture and stability

• Resistance band exercises

• Short, targeted stretching

This is exactly the kind of movement we do in the Shoulder Focus series on the Retired & Fitter app.

If you want to exercise with your shoulder pain, these classes are for you:

• Shoulder Strength with Band

• Gentle Pilates for Shoulder Stability

• Shoulder Mobility Flow

• Stretch for Shoulders

• Lift Upper Body

Short, effective, and specifically designed for women in their 60s–80s. No mat work on your front, no awkward angles, and no heavy weights required.

Get the 5 Day Shoulder Focus for just £8.99, or join as a member for £12.99/month and access the full library of workouts.

Download the app here