The Shoulder Stability Exercise You’re Probably Not Doing
Key insights: 60-second read
- Rotator cuff isolation exercises have limitations – they target muscles in isolation, but your shoulder functions as a whole unit with everything working together.
- The shoulder tap exercise engages everything at once – in a weight-bearing position, it activates the rotator cuff plus all the surrounding stabilising muscles in a functional way.
- Create stability before you move – retract your shoulder blades and screw your arms outward to create a stable base before adding movement.
- Progress gradually – start in a standing incline position and work towards a full push-up position as strength and control improve.
If you have an unstable shoulder or have been given the label of shoulder instability, there's a very good chance you've been given rotator cuff strength exercises – whether it be external rotation or internal rotation.
But what I want to show you today is a simple exercise I give to my patients clinically that may be more effective than just the regular banded rotator cuff exercises. There's no equipment needed, and it is safe and effective to do - irrespective of what shoulder instability means to you.
If you've been working hard on your external rotation and internal rotation strength exercises but are yet to feel like they have made a meaningful change, give this exercise a try.
On this page
1. Why Rotator Cuff Isolation Exercises Have Limits
First things first – if you've been given the basic external rotation and internal rotation exercises for shoulder instability, I do not want this to sound like they're not worth your time. They are, especially if you're coming back from surgery or a nasty shoulder injury.
"Working on your specific external rotation and internal rotation rotator cuff strength clearly has value. But the perspective we often miss is that they don't train the whole system to work together."
Traditional banded rotator cuff strength exercises should be viewed as entry-level. You can start in a very controlled and respectful way, then progress them quite well – starting with isometrics and a resistance band, aiming for full range of motion with your elbow by your side, then eventually getting to 45 degrees, then 90 degrees. They are designed to isolate the rotator cuff.
But the shoulder doesn't function as a group of isolated muscles working independently of each other. At some stage, everything needs to work together to maintain stability and function. That stability does not just come from your rotator cuff – it comes from everything at the same time.
Key Point: Even if you have a structural instability – maybe the ligaments are not doing their job as well, or you have sacrificed some bony stability because of an accident or surgery – we still don't know what your limiting factor will be until we get everything working together as a whole.
2. The Shoulder Tap Exercise
How to Do It
- Position: Start in a hands-and-knees position (or push-up position if able).
- Set your shoulder blades: Retract your shoulder blades – feel them meeting towards the middle.
- Create external rotation stability: With your hands facing forwards, imagine screwing your arms outwards without letting your fingers move. You will see the point of your elbow rotate backwards – this engages the rotator cuff muscles.
- Add movement: Take weight off one hand, tap your opposite shoulder, and come back down. Alternate from hand to hand.
- Generate fatigue: The goal is to spend as much time as possible with pressure going through that shoulder in a stable, integrated position.
What you will feel is that if your shoulder blades are back and you create that external rotation stability, your shoulder joint suddenly feels more secure and more stable. You are engaging the same rotator cuff muscles that you are trying to strengthen with your banded exercises, but you are doing so in a weight-bearing, functional way.
"By all means, keep doing your rotator cuff strength exercises. But you may be missing the bigger picture of how to make your shoulder function better as a whole if we don't think more broadly."
3. How to Progress the Exercise
Progression Pathway
- Level 1 – Incline: Start leaning against a table or benchtop in an incline push-up position. This reduces the load going through your shoulder.
- Level 2 – Full push-up position: Work towards a more horizontal position to increase maximum loading.
- Level 3 – Decline: Aim to have your hands on the ground with your feet up on a chair behind you to begin to challenge yourself in a more elevated shoulder position.
- Level 4 – Handstand: Long-term, work towards feeling comfortable in a full handstand position leaning up against a wall.
- Add challenge: If the shoulder tap becomes too easy, you can increase the time spent on one arm or add a slight pause before returning at each level.
Start by standing leaning against a bench. Master that, see how it feels, and as it gets easier, progress down to a horizontal position. Then work towards a decline position before ending in a full handstand up against the wall. What you should hopefully find in a very short amount of time is that the sense of instability may start to dramatically reduce as you start to engage your shoulder musculature as a whole.
4. Why This Exercise Works for Shoulder Instability
The beauty of this exercise is that it effectively turns your shoulders into hips. When your foot is on the ground, it engages all of your hip musculature. We can do the same thing by having your hands on the ground – it engages all of your shoulder girdle musculature as well.
The key is this: even with a structural instability – from frequent shoulder dislocations, post-surgery, or post-injury, we don't know where your functional ceiling might be. Optimise both and see what's left over.
If you have an unstable shoulder and have been working hard on rotator cuff exercises without seeing the results you want, give this exercise a try. It is simple, requires no equipment, and engages everything at once – the rotator cuff and all the surrounding stabilising muscles in a functional, weight-bearing position.
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- Grant
Frequently Asked Questions
Should I stop doing rotator cuff isolation exercises?
No. Rotator cuff isolation exercises still have value, especially if you are working in specific ranges that are specific to you as an athlete or to the things you want to do in your day-to-day life. However, if you are only doing isolation exercises and not seeing the progress you want, adding this global stability exercise could be the missing piece.
Can I do this exercise if I have a structural shoulder instability?
Yes. The exercise is safe and can be modified to suit your level. Start in an incline position against a bench to reduce the load, and only progress when you feel stable and confident. Even with a structural instability – whether from multiple dislocations or surgery – this exercise can help optimise the soft tissue function around the joint.
How do I know if I am doing the exercise correctly?
You should feel your shoulder blades retracted and your shoulders feeling more stable and secure. When you tap your opposite shoulder, your torso should stay stable – you should not see your shoulder blade winging or your trunk moving excessively. If you feel unstable or it hurts, ease off and start in a more supported position.
How long will it take to see improvement in my shoulder instability?
Many people notice an immediate improvement in how stable their shoulder feels after just one session. Long-term improvements depend on consistency and progression. The goal is to generate fatigue and progressively increase the challenge so your brain and body adapt to the new demands.
One key insight from this video
"The shoulder tap exercise turns your shoulders into hips – engaging the rotator cuff and all surrounding stabilising muscles in a functional, weight-bearing position. If rotator cuff isolation exercises alone have not been enough for your shoulder instability, this could be the missing piece."
Living With Shoulder Instability or Pain?
If you are struggling with shoulder instability, pain, or restricted movement, we can help. Learn more about our shoulder physiotherapy services in Port Macquarie.
Want personalised guidance?
If you would like help making sense of your shoulder pain or ongoing symptoms, you can book with Grant either in Port Macquarie or via an online telehealth consultation.
