15/10/2025
Shoulder Pain? Here’s How I’d Approach It 👇
When it comes to shoulder pain — whether from training, posture, or daily life — I like to build from the ground up:
Mobility ➝ Control ➝ Strength ➝ Load
1. Tx Mobility, Shoulder Positioning & Scapular Control
Before smashing your rotator cuff with exercises, I want good movement first.
This means creating space, improving positioning, and teaching the shoulder blade to move well.
✅ Drills I like:
🧘 Foam Rolling T-spine + Extensions
🌀 Thread the Needle
🙆 Child’s Pose Lat Stretch
🫱 Dynamic Pec Stretches
💪 Serratus Anterior Work (Scap Push-Ups, Wall Slides, etc.)
👉 Think of this as “clearing the runway” for your shoulder to move properly.
2. Isometric Strengthening of the Shoulder Complex
Once movement’s better, I want to build stability and tolerance through isometric loading.
This helps reduce pain and gives the joint some “armor.”
✅ Drills I like:
🏋️ KB Inverted Carries
🤸 Kneeling Press-Up Shoulder Taps
✋ Isometric External Rotation (against a wall or towel roll)
👉 These are great early-stage exercises that build endurance and control without aggravating pain.
3. Eccentric ➝ Concentric Strengthening (Rotator Cuff Focus)
Finally, I’ll load the tissues in a more traditional way.
Eccentric work is especially helpful for tendon health and tissue remodeling.
✅ Drills I like:
🏋️♀️ Scaption with Bands (slow lower)
💥 Side-Lying DB External Rotation
🚀 Band External Rotation (controlled tempo)
🫱 Optional: Prone Y/T/W for accessory cuff and scap stabilisers
👉 Progress these over time: more range, load, control.
📝 Key Reminder:
Focus on quality of movement over heavy weights.
If pain increases significantly → regress and address technique.
Consistency matters more than complexity.
