The top 3 moves to add to your workout if you’re dealing with shoulder pain.

If your shoulder has been bothering you, workouts can start to feel frustrating.

Pressing hurts. Overhead movements feel off. Even push-ups or planks don’t feel right. Most people either stop training upper body completely or push through and hope it gets better.

Neither is a great long-term solution. The better approach is to adjust your training and include movements that help your shoulder move and feel better while you continue to build strength.

Here are three movements to start with.

1. Side-Lying Reach with Breathing

This helps restore how your rib cage and shoulder blade move together. Many shoulder issues are not just about the shoulder itself. They’re influenced by how the shoulder blade sits and moves on the rib cage.

Lay on your side, reach your top arm slightly forward, and focus on slow exhales. As you exhale, feel your ribs come down and your shoulder blade wrap around your rib cage.

This helps improve positioning and gives your shoulder a better starting point.

2. Controlled Arm Bar or Rolling Pattern

This movement helps build shoulder stability and control.

Instead of just stretching the shoulder, it teaches your body how to stabilize it while moving.

Start with a light weight, move slowly, and stay in control. You should feel your shoulder working without any pinching or sharp discomfort.

3. Incline or Landmine Press

If overhead pressing is painful, this is a great alternative.

It allows you to train pushing strength without forcing your shoulder into a position it’s not ready for.

Keep the movement smooth and controlled, and avoid pushing into pain. This lets you continue building strength while your shoulder improves.

A Quick Reminder

These exercises are not meant to fix your shoulder on their own. They are a starting point.

Shoulder pain is often influenced by how your rib cage moves, how your shoulder blade stabilizes, and how your body coordinates movement as a whole. If those factors are not addressed, the issue often sticks around.

A Better Way to Train Through Shoulder Pain

At Fearless Movement Rehab & Chiropractic, we look at the bigger picture. We assess how your entire body moves and build a plan that allows you to keep training without constantly aggravating your shoulder.

The goal isn’t just to avoid pain. It’s to get you back to lifting, training, and doing what you enjoy without thinking about your shoulder all the time.

If your shoulder has been limiting your workouts and you’re not sure what to do next, you can book a free Discovery Call and talk through what’s going on and what the best next step is.

You don’t have to stop training. You just need a better plan.