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if you have shoulder pain try these five exercises number one is called a pendulum allow your arm to hang swinging it side to side this creates a little more joint space in the shoulder and it often provides immediate pain relief number two is called scapular retraction sit tall and squeeze your shoulder blades together 10 to 20 times this is great for your posture and it helps to strengthen the muscles that support your shoulder number three is a stick press-up using a cane or golf club to perform this pressing exercise helps to encourage motion in a pain-free range try to do 10 to 20 repetitions three times a day number four is a wall slide and i like this one because the wall provides support as you slide your arms overhead 10 to 20 times gradually increasing your range as long as its pain-free number five is a dumbbell row you want to make sure to only bring your arms up so its parallel with your body as you perform 10 to 15 pain free repetitions you can also use a resistance ban