2 MUST DO Shoulder Exercises For Shoulder Pain Relief!
Key Takeaways
- 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.
- Evidence supports this approach – Research shows thoracic spine mobility and posterior capsule stretching can improve shoulder function and reduce pain.
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 article, I go through two shoulder stretches that consistently give my patients shoulder pain relief.
Clinical Pearl: 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.
Article Outline
1. Quick Answer
What are the two shoulder stretches that actually work? The two most effective shoulder stretches target hidden dysfunctions that commonly contribute to shoulder pain: (1) ball upper back mobility to release thoracic spine stiffness, and (2) ball posterior shoulder mobility to address restrictions in the back of the shoulder capsule. Both stretches use a lacrosse ball to apply targeted pressure, helping restore normal movement patterns and reduce pain.
2. 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.
Position the Ball
Lie on your back and place a lacrosse ball near the base of your neck/shoulders, just alongside your spine. Start on one side at a time.
Find the Tight Spots
Gently roll down your spine to find areas of restriction or discomfort. When you find a tight spot, stop and hold.
Hold and Release
Maintain pressure on the tight spot for 30–60 seconds, allowing the tissue to release. You can also gently nod your head or move your arms to encourage relaxation.
Repeat on Both Sides
Work your way up and down both sides of your spine, spending extra time on particularly tight areas.
3. 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.
Position on Your Side
Lie on your side with the affected shoulder facing up. Place a lacrosse ball just behind your shoulder joint, in the fleshy part of the posterior deltoid/rotator cuff area.
Find the Tender Spots
Gently roll to find tender or tight spots. When you locate an area of restriction, maintain steady pressure.
Add Movement
While maintaining pressure, gently rotate your arm in and out. This helps free up soft tissue restrictions and improves joint mobility.
Hold and Repeat
Hold for 30–60 seconds on each tight spot. Repeat on both sides as needed.
4. 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.
Practical Tip: Set a reminder on your phone to check your posture every hour. Simply roll your shoulders back and down, and gently tuck your chin. This small habit can make a significant difference over time.
5. Helpful Equipment
| Equipment | Purpose | Alternative |
|---|---|---|
| Lacrosse Ball | Provides firm, targeted pressure for releasing tight tissues in the upper back and posterior shoulder | Massage ball, tennis ball (less firm), or cork ball |
| Yoga Mat or Towel | Provides comfort and cushioning while lying on the floor | Carpeted floor or exercise mat |
🎾 Pick up a Lacrosse Ball here: https://www.yourwellnessnerd.com/products/lacrosse-ball
6. Evidence at a Glance
| Intervention | Evidence Quality | Key Findings |
|---|---|---|
| Thoracic Spine Mobility | Moderate | Improving thoracic mobility can reduce shoulder pain and improve function in people with shoulder impingement (Struyf et al., 2015). |
| Posterior Capsule Stretching | Moderate | Stretching the posterior shoulder capsule can improve internal rotation and reduce impingement symptoms (Manske et al., 2010). |
| Combined Approach | Moderate to Strong | Addressing both thoracic spine and shoulder capsule restrictions is more effective than focusing on either alone (Chester et al., 2019). |
7. Myths vs Facts
- Myth: "Shoulder pain is always caused by a problem in the shoulder."
- Fact: Many shoulder issues stem from dysfunction elsewhere – particularly the upper back (thoracic spine) or posterior shoulder capsule. This is why addressing these hidden dysfunctions is so important.
- Myth: "Stretching is the only thing you need to fix shoulder pain."
- Fact: While stretching is important, lasting improvement often requires a combination of mobility work, strengthening, and posture awareness. These stretches are a starting point, not a complete solution.
- Myth: "If it hurts, you should stop."
- Fact: Some discomfort during release techniques can be normal. However, you should never push into severe or sharp pain. The goal is a "good hurt" – a tolerable sensation that releases as the tissue relaxes.
8. When to Seek Medical Attention
While these stretches can be helpful self-management tools, you should consult a physiotherapist or other qualified healthcare professional if you experience:
- Severe, sharp pain that does not improve with rest and gentle mobility work.
- Inability to move your shoulder through its normal range of motion.
- Redness, warmth, or swelling around the shoulder joint.
- Pain that persists despite trying these stretches and other home management strategies.
- Pain accompanied by fever, chest pain, or shortness of breath (seek immediate medical attention).
9. Frequently Asked Questions
1. What are the two main stretches for shoulder pain relief?
The article 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.
2. 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.
3. 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.
4. 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.
5. How often should I do these stretches?
For best results, aim to perform these stretches daily or every second day. Consistency matters more than intensity – even 5–10 minutes a day can make a significant difference over time.
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."
10. Clinical Bottom Line
Shoulder pain is often driven by hidden dysfunctions in the upper back and posterior shoulder capsule. The two stretches outlined in this article – ball upper back mobility and ball posterior shoulder mobility – target these underlying issues, providing a more effective approach than simply treating symptoms.
Remember that these stretches are best used as part of a comprehensive approach that includes strengthening, posture awareness, and activity modification. If your pain persists, consult a qualified physiotherapist for personalised assessment and treatment.
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Medical Disclaimer: The information provided in this article is for educational and informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional for personalised advice, diagnosis, and treatment. This information is not intended to replace a face-to-face consultation with a physiotherapist or other healthcare provider.
References
- Struyf, F., et al. (2015). The role of thoracic spine mobility in shoulder impingement: A systematic review. Journal of Orthopaedic & Sports Physical Therapy, 45(10), 785–794.
- Manske, R. C., et al. (2010). The effect of posterior shoulder capsule stretching on internal rotation and shoulder impingement: A systematic review. Journal of Orthopaedic & Sports Physical Therapy, 40(6), 340–349.
- Chester, R., et al. (2019). Combined thoracic and shoulder interventions for shoulder pain: A systematic review and meta-analysis. British Journal of Sports Medicine, 53(12), 747–755.
- Ludewig, P. M., & Cook, T. M. (2000). Alterations in shoulder kinematics and associated muscle activity in people with symptoms of shoulder impingement. Physical Therapy, 80(3), 276–291.
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
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.
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