You’ve hurt your shoulder and it’s slowing you down, but life’s already busy and you don’t have time for rehab plans that take half an hour. That’s completely fair. The truth is, you don’t need a lot of time to help your shoulder feel better.

What’s going on?

A shoulder muscle strain usually happens when the fibres in your shoulder get overstretched or pulled. That might be from lifting, reaching, or sudden movement.

The body starts healing right away, your job is to help it along, not push through or ignore it.

Movement is medicine. You just need the right kind, in small doses.

Three simple things that help (and take under 5 minutes)

1. Gentle movement matters

• Try slow shoulder circles or let your arm hang and swing (pendulum-style) a few times a day.
• Do it while waiting for the kettle or brushing your teeth.

2. Cold pack smart

• If it’s swollen or very sore, apply a cold pack for 10 minutes.
• You can do this while reading or watching something, it’s zero extra effort.

3. Add a tiny bit of strength

• Press your hand gently into a wall for 5 seconds. That’s an isometric hold.
• Do this 2 or 3 times a day when you remember.

You don’t need to do everything, just something

• Most shoulder strains improve in a few weeks.
• Small, regular effort works better than one big push.
• If things aren’t easing after a week or two, consider a quick check-in with a physio.

You’re doing enough. Even tiny actions can move things in the right direction.

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