Body Focus: Exercise and Movements for Stronger Shoulders

Did you know that shoulder pain affects a significant portion of the population, with estimates ranging from 18% to 26% at any given time in America. Whether it’s from overuse, injury, or the natural wear and tear that comes with aging, shoulder pain is one of the most common complaints among adults. Shoulder pain can be especially challenging because of how many simple movements in life require use of your shoulders, including lifting luggage into the overhead compartment on a plane and even sleeping on your side. But the good news is that you don’t have to simply live with it.

Taking care of your shoulders is vital for maintaining mobility and quality of life. The key to preventing and alleviating shoulder pain lies in strengthening the muscles that support your shoulder joint and improving your movement patterns. In this post, we’ll share some effective exercises and strategies to help you build stronger, more resilient shoulders—so you can move with confidence and ease.

As you work through these exercises, remember to listen to your body. Start slowly, progress at your own pace, and gradually increase the intensity and duration as you gain strength and flexibility. At Pillar Performance, we offer three levels of exercise to guide you through your journey: Build Back Strength, Reach Beyond Recover, and Maximize Potential. By incorporating these exercises into your routine, you can strengthen the muscles surrounding your shoulder, enhance your stability, and reduce discomfort.

Here's to happier and healthier shoulders!

**Disclaimer: The content shared here is for informational purposes only and should not be considered as medical advice. Perform exercises at your own risk and stop if you experience any discomfort or pain. If you are experiencing acute symptoms and new onset pain, reach out to a professional for more specific recommendations based on your symptoms**

BUILD BACK STRENGTH

These exercises are recommended if you are post-surgery, recovering from a shoulder injury or suffering from more acute shoulder pain and discomfort, for example reaching overhead or sleeping on your side.

REACH BEYOND RECOVERY

These exercises are recommended if you have moved past the initial phase of recovery and are more capable (and cleared by your MD) to begin a more comprehensive strengthening program. You will continue to build strength, avoid re-injury and begin to break the cycle of lingering shoulder pain.

MAXIMIZE POTENTIAL

These exercises are recommended if you want to take your shoulders to the maximum level of strength and stability including return to sports, heavier resistance training overhead, and a pain-free quality of life.