01/09/2026
Most shoulder pain isn’t random- it follows a pattern.
When the back of your shoulder gets weak and the front gets tight, the joint loses its natural balance.
The first muscles to fatigue and “turn off” are usually supraspinatus and infraspinatus. When they stop stabilizing the shoulder and pulling it back- your shoulder starts rolling forward. Before it becomes visible, you may start getting pain in the front of your shoulder, back of the shoulder or that pinching pain when lifting your arm.
This doesn’t mean your shoulder is “broken”.
It means the system stabilizing the joint is out of balance.
Stretching and massaging the area will not help and can actually make things worse.
So the fix isn’t stretching everything.
It’s:
-strengthening the back rotator cuff, not a bad idea to add in rhomboids. First, we activate them via motor points, then you can use corrective exercise to strengthen. If the muscle isn’t firing, asking it to strengthen doesn’t work. The body compensates- and other muscles take over again. Activate first, train second.
-relax subscapularis
-release the pecs
So the shoulder can center and move freely again.
When the four rotator cuff muscles balance each other, pain often resolved faster than people think.
*This content is for education only and isn’t medical advice. Always consult your healthcare professional for a personalized plan.
