2 MUST DO Shoulder Exercises For Shoulder Pain Relief!
Key insights: 60-second read
- Shoulder pain often has a hidden cause – Many shoulder issues stem from dysfunction elsewhere, like the upper back or posterior shoulder capsule.
- Two targeted stretches – Ball upper back mobility and ball posterior shoulder mobility address common underlying restrictions.
- Not just symptomatic relief – These exercises aim to correct the root dysfunction, not just temporarily mask pain.
- Posture matters – Maintaining good shoulder posture throughout the day supports long-term shoulder health.
Shoulder pain and dysfunction impact so many people day-to-day.
Whether it limits your ability to work or enjoy sport, or it's impacting your ability to do basic daily things like take off your shirt or undo your bra, it's often something we feel inclined to live with.
This is especially true if you've sought help, had treatment or tried to fix things, without any meaningful long-term impact.
But what if I told you that despite your best efforts, you may have been barking up the wrong tree?
Clinically, as a Physiotherapist, I find that a large percentage of shoulder aches, pains, and injuries, are often the legacy of something else. And figuring out what this "something else" is goes a long way to developing a series of strength and mobility exercises to help fix your shoulder pain.
So, in this video, I go through two shoulder stretches that consistently give my patients shoulder pain relief.
These work because they go after two of the main areas of hidden dysfunction that can set a person up to experience shoulder pain in the first place. They aren't just hopeful symptomatic treatments.
Give them a try and let me know how you went!
– Grant
On this page
1. Ball Upper Back Mobility
This stretch targets the often-overlooked connection between your upper back (thoracic spine) and shoulder function. When the upper back becomes stiff, the shoulder joint can be forced to compensate, leading to impingement, rotator cuff issues, or general achiness.
Using a lacrosse ball, you can gently mobilise the stiff areas along either side of your spine. Lie on your back, place the ball near the base of your neck/shoulders, and gently roll down to find tight spots. When you find an area of restriction, hold for 30-60 seconds, allowing the tissue to release. This helps restore the mobility your shoulder needs to function properly.
2. Ball Posterior Shoulder Mobility
The back of the shoulder capsule is another common site of hidden restriction. When this area is tight, it can limit internal rotation and contribute to impingement or labral issues.
To address this, lie on your side with a lacrosse ball placed just behind your shoulder joint (in the fleshy part of the posterior deltoid/rotator cuff area). Gently roll to find tender or tight spots, then hold with steady pressure. You can also gently rotate your arm in and out while maintaining pressure to help free up soft tissue restrictions.
3. The Importance of Good Shoulder Posture
The positions we hold most frequently - like rounded shoulders from desk work or phone use - can significantly impact shoulder mechanics. Over time, these postures can shorten anterior chest muscles and overstretch posterior shoulder structures, setting the stage for pain and dysfunction.
Being mindful of your shoulder posture throughout the day is a simple but powerful complement to these stretches. Aim to gently roll your shoulders back and down, allowing your shoulder blades to sit more neutrally on your ribcage. This creates a better foundation for all shoulder movements.
4. Helpful Equipment For This Video
🎾 Pick up a Lacrosse Ball here: https://www.yourwellnessnerd.com/products/lacrosse-ball
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I genuinely hope this article offers a fresh perspective - or at least one useful takeaway. If you have a different issue, or simply want to learn more about how your body moves, head over to the Your Wellness Nerd YouTube channel. Subscribe if you feel inclined, and let me know in the comments what you'd like me to cover next.
– Grant
Frequently Asked Questions
What are the two main stretches for shoulder pain relief?
The video demonstrates two key stretches: 1) Ball upper back mobility to address thoracic stiffness, and 2) Ball posterior shoulder mobility to release restrictions at the back of the shoulder capsule. Both target hidden dysfunctions that often contribute to shoulder pain.
How does upper back mobility affect shoulder pain?
A stiff upper back (thoracic spine) forces the shoulder joint to compensate during movement, potentially leading to impingement, rotator cuff issues, or general achiness. Restoring mobility to the upper back helps the shoulder move more freely and efficiently.
What equipment do I need for these shoulder stretches?
A lacrosse ball is the primary tool used for both upper back mobility and posterior shoulder release. It allows you to apply targeted pressure to tight areas. You can find one at most sports stores or via the link in the article.
Why is posture important for shoulder health?
Prolonged rounded shoulder posture can shorten anterior chest muscles and overstretch posterior shoulder structures, setting the stage for pain and dysfunction. Being mindful of keeping shoulders back and down throughout the day creates a better foundation for shoulder function.
One profound insight from this post
"A large percentage of shoulder aches, pains, and injuries are often the legacy of something else - like stiffness in the upper back or posterior shoulder capsule. These stretches target the hidden dysfunction, not just the symptoms."
Living With Persistent Pain?
If your pain has lasted longer than expected, feels disproportionate to injury, or hasn't responded to standard treatment, you may benefit from a broader approach. Learn more about our shoulder pain physiotherapy services in Port Macquarie.
Want personalised guidance?
If you'd like help making sense of your aches, pains, or ongoing symptoms, you can book with Grant either in Port Macquarie or via an online telehealth consultation.
