Chapter 1: Understanding Shoulder Pain

If you're facing shoulder discomfort during your lifts, completely halting your workouts is not the solution. Becoming inactive will only prolong the healing process. Why is this? While resting might provide temporary relief, it fails to address the underlying issues and can worsen your condition. This leads to further deconditioning of the upper body, resulting in instability, impaired motor control, and increased risk of injury.

To break this cycle of rest and recurrent injury, the key is to adjust your movement patterns and engage muscles that have been underutilized. Activating dormant muscles, such as the serratus anterior and the mid/lower traps, can be particularly beneficial. Additionally, exploring similar movements in different planes of motion can enhance your mechanics and motor control.

Though it may seem daunting, this work can be completed in just minutes and doesn’t require a trip to the gym! By doing this, you can save yourself from countless hours of unnecessary injuries and even advance your strength levels. Below is a concise 3-minute guide to regaining stability and improving shoulder performance.

Chapter 2: Building Resilient Shoulders

Before you begin, it’s crucial to note that the following exercises come with inherent risks. If you have a diagnosed injury or chronic condition, consult a qualified health professional before proceeding. For those experiencing mild pain or discomfort, this guide serves as an excellent rehabilitation strategy to help you return to functional lifting.

For optimal results, aim to perform these exercises 3–4 times a week, prioritizing them before your workouts to ensure adequate warm-up. Focus on executing each movement within your full pain-free range and at a slightly slower pace. The more control you maintain, the better your neuromuscular coordination will develop over time. Establishing the right habits now will prevent future issues.

1) Foam Roller Wall Slides

Application: 10–15 reps

Cues: This exercise is excellent for activating the serratus anterior and other supportive shoulder muscles. While using a foam roller is optional, it's recommended. Stand against a wall with your arms raised to a 90-degree angle at the elbows. Press into the wall lightly and slide your arms upward along the roller (or directly on the wall), keeping your shoulder blades down and relaxed. Extend to your maximum pain-free range, hold for 1–2 seconds, then return to a neutral position slowly.

2) Dolphin Dives

Application: 10–15 reps

Cues: Start in a downward dog position with your forearms positioned like a front plank. Mobility may be challenging, so focus on maximizing your range of motion and expect improvement over time. Hold at the top for 2–3 seconds, then lower your hips into a standard plank hold. After another pause, return to the starting position. Perform this slowly and breathe deeply to stretch the shoulders and thoracic spine.

3) I/Y/W Raises (Strength-Focused)

Application: 5–8 reps for each position

Cues: Lie on the floor with a pillow or towel for neck support. Once settled, lift your arms into an "I" position and hold for 1–2 seconds. Repeat this for the "Y" and "W" positions. This variation helps train the mid and lower traps while enhancing scapular control. Ensure your neck remains relaxed throughout and take deep breaths.

Progression: If you find these exercises too easy, consider adding light dumbbells (3–5 lbs).

Bonus: Kettlebell Bottoms Up Carry

Application: 4–5 sets of 15–30 seconds per side

Cues: This exercise is a true test of shoulder strength and stability. While it may appear simple, it will challenge you significantly. The kettlebell's position requires a strong grip, stable shoulders, and a solid core. Begin with a very light kettlebell, progressively increasing the weight as you gain strength.

To execute, swing the kettlebell with a firm grip until it balances with the bottom facing up and your elbow bent at about 90 degrees. You may use your other hand for stabilization if needed. Keep your core engaged and shoulder blade tucked down by squeezing through your armpit and lats. Focus on maintaining a secure grip on the kettlebell and avoid compensatory movements.

In Conclusion

Contrary to common belief, what your stiff and painful shoulders truly need is movement. Instead of taking a break to heal your injuries, concentrate on rehabilitation exercises that target the root of your pain. In just a few weeks, you’ll experience enhanced strength and stability, enabling you to push your limits like never before. Are you prepared to elevate your training to new heights?

You’ve got this!

-David Liira, Kin