Shoulder pain is one of the most common musculoskeletal complaints, especially among active adults and aging populations. Pain can be fueled by tendons, muscles, age, or reasons unknown. Additionally, it can interfere with everything from reaching overhead to sleeping comfortably.
Studies show that 18-26% of adults experience shoulder pain at any given time, making it one of the leading causes of upper-body dysfunction and physical therapy visits. In this article, we’ll share expert-backed strategies to help you prevent shoulder pain, improve shoulder mobility, and reduce your risk of injury.
Tip #1 – Build Strong Shoulders
A stronger shoulder can tolerate more stress and repetitive use before symptoms arise. Think of strength as your capacity: a bigger gas tank gives you more miles before empty, and stronger shoulders gives you more room before irritation occurs.
Shoulder strength isn’t just about one muscle group. The shoulder is a complex joint supported by many muscles: rotator cuff, deltoids, lats, traps, rhomboids, pecs, and more. Balanced strength across these areas is key.
A well-rounded training plan should include:
- Vertical Push/Pull exercises
- Horizontal Push/Pull exercises
- Rotational Movement exercises
Best Shoulder-Strengthening Exercises
This list isn’t all inclusive, but it lays a foundation of where to begin for a well-rounded shoulder strengthening program. There are some top-choice exercises by physical therapists:
Dumbbell Overhead Press
Set-up: Sit or stand with dumbbells at shoulder height. Press the weights directly overhead. Lower under control to the starting position.
Reps/Sets: 2–4 sets of 8–12 reps.
Pull-Up or Lat Pulldown
Set-up: For pull-ups, grip the bar slightly wider than shoulder-width, pull your chest to the bar by driving the elbows down. For lat pulldowns, use a medium grip and pull the bar to your chest while keeping the torso upright.
Reps/Sets: 2–4 sets of 8–12 reps.
Seated Cable Row
Set-up: Sit tall, grip the handle with both hands. Pull toward your lower ribs while keeping your forearms parallel to the ground. Control the return.
Reps/Sets: 2–4 sets of 8–12 reps.
Dumbbell Bench Press
Set-up: Lie on a bench with dumbbells held above the chest. Lower slowly until the elbows are near shoulder height, then press back up to the starting position. Keep the shoulder blades stable against the bench.
Reps/Sets: 2–4 sets of 8–12 reps.
Cable Face Pulls
Set-up: Set the cable at upper-chest or eye level with a rope attachment. Pull the rope toward your face, keeping the elbows high and flaring out to target the rear delts and rotator cuff.
Reps/Sets: 2–4 sets of 12–15 reps.
Aim to consistently incorporate these patterns into your weekly routine. A stronger shoulder complex can better handle both daily activities and recreational demands.
Tip #2 – Build Mobile Shoulders
Mobility allows your shoulder to move freely through its full range without compensation or strain. If you lack mobility, you’re more likely to develop pain from restricted or imbalanced movement.
Many people limit how often they fully reach overhead in daily life. Over time, this can lead to muscles and joints, which can restrict motion and alter shoulder mechanics.
Best Stretches For Mobile Shoulders
There’s no single magic stretch for mobile shoulders. The key is regularly moving through full ranges of motion and addressing common restrictions.
Try these two staples that most people should be doing:
Overhead Lat Stretch
Set-up: Stand or kneel in front of a stable surface (bench, wall, or bar). Place your hands on the surface and sit your hips back to create a stretch along the sides of your torso and underarms. Keep your arms straight and head in line with your spine.
Reps/Sets: Hold for 30–60 seconds per side. Perform 2–3 rounds.
Pec Doorway Stretch
Set-up: Stand in a doorway with your arm bent at 90 degrees, elbow at shoulder height, and forearm against the doorframe. Step forward gently with the same-side foot until you feel a stretch in the front of your chest and shoulder.
Reps/Sets: Hold for 30–60 seconds per side. Perform 2–3 rounds.
Tip #3 – Don’t Let Old Shoulder Scans Define Your Recovery
It’s common for people with a history of shoulder issues to fixate on what their past MRI or X-ray showed. But old imaging doesn’t tell the whole story, nor should it dictate how you view your shoulder today.
Structural changes on imaging (like rotator cuff tears, tendinopathy, or arthritis) are extremely common, especially as we age. Focusing too much on these findings can lead to unnecessary fear, self-diagnosing, and catastrophizing thoughts like, “I have a tear, so my shoulder is fragile”.
In truth:
- Pain does not always mean damage.
- Damage on imaging does not always mean pain.
- Shoulders are highly adaptable—many people with imaging “abnormalities” are completely pain-free.
One study showed that 65% of adults over 60 have rotator cuff tears on an MRI, but many had no symptoms at all.
If your shoulder starts hurting, avoid jumping to conclusions based on old scans. Instead, focus on your current movement, strength, and function. A physical therapist can help guide this process without over-relying on imaging.
Find a PT Clinic Near You!
Preventing Shoulder Pain with Daily Habits and When to Seek Help
Preventing shoulder pain is about smart habits that build strength, mobility, and resilience. Incorporate full-range movements, strengthen your shoulder complex, and stay mindful of how you use your shoulders throughout the day.
When shoulder pain does arise, don’t panic and rush into imaging. Early evaluation by a physical therapist can get you on the right path.
Small changes can make a big difference. If shoulder pain strikes, professional help is key. Use our interactive map tool to find a physical therapist near you and get the support you need to stay pain-free.