Understanding Shoulder Pain and Stability

Shoulder pain is a common problem that can limit your ability to practice your favorite sports and can interfere with everyday activities such as reaching for something overhead, carrying grocery bags, or even sleeping comfortably. Whether it is caused by repetitive movements, poor posture, or an injury (such as a fall on an outstretched hand – FOOSH), shoulder discomfort can become a persistent issue if it is not properly managed.

Why Does Shoulder Pain Happen?

The shoulder is one of the most mobile joints in the body, but this high mobility comes at a cost: it requires a precise balance of muscular strength, mobility, and stability to function without pain. Common causes of shoulder pain include:

• Repetitive overhead movements – Sports such as swimming, tennis, or throwing in baseball, activities like painting, or repetitive work tasks such as handling boxes on high shelves can overload the shoulder muscles.
• Falls and injuries – Slipping on ice or catching yourself with an outstretched hand can place excessive strain on the shoulder and damage the structures that support it.
• Poor posture and weakness in stabilizing muscles – Rounded shoulders, weakness in the rotator cuff muscles, and an underdeveloped upper back can increase the risk of shoulder injuries.

What Is Rotator Cuff Tendinitis?

Rotator cuff tendinitis is one of the most common shoulder conditions, characterized by inflammation or irritation of the shoulder tendons, particularly those of the rotator cuff. This condition affects the fibrous tissues that connect muscles to bones at the shoulder joint, creating significant pain during arm-lifting movements or daily activities.

The main causes include repetitive overhead movements, direct trauma, age, and overuse of the shoulder. Typical symptoms include persistent pain, joint stiffness, localized swelling, and sometimes a sensation of muscle weakness.

Initial treatment recommends rest, applying ice, and consulting a kinesiologist or physiotherapist to establish an appropriate rehabilitation program and prevent this painful condition from becoming chronic.

Frozen Shoulder vs Tendinitis: How to Tell the Difference?

Frozen Shoulder (Adhesive Capsulitis): the shoulder becomes stiff and “gets stuck”

Frozen shoulder affects the joint capsule and causes significant stiffness. You may notice a loss of range of motion in several directions, especially when lifting the arm and rotating it outward. The most telling sign is that the shoulder is limited both when you move it yourself and when someone else tries to move your arm. Pain may also be worse at night, and progression often occurs over several weeks to a few months. With appropriate care, the goal is to gradually and safely regain range of motion and function, until you can return to normal life as before.

Tendinitis: the shoulder moves, but certain movements trigger pain

Tendinitis refers to irritation of a tendon, often those of the rotator cuff. In this case, the shoulder generally maintains a good portion of its mobility, but pain appears mainly during specific actions such as lifting the arm overhead, pushing, pulling, or performing repetitive movements in sport or at work. You may also feel pain with effort or when pushing against resistance.

How to Stabilize the Shoulder?

The shoulder is supported by a group of small but essential muscles: the rotator cuff, which acts like a hand wrapping around the head of the humerus to keep it well positioned in its socket. In addition, the synchronized movement of the shoulder blade (scapula) with the humerus is crucial for stability and pain prevention. This coordination, called the scapulohumeral rhythm, allows smooth and efficient arm movement—an important factor in avoiding discomfort.

Simple Exercises for Stabilizing the Right and Left Shoulder

Strengthening the right muscles can reduce pain and prevent injuries. Here are three essential exercises:

1. External Rotation with a Resistance Band (Strengthens the rotator cuff)
2. Wall Slides (Improves scapular mobility and shoulder control)
3. Scapular Retraction with a Resistance Band (Strengthens the muscles around the shoulder blade)

External Rotation of the Shoulder Muscles with a Resistance Band

Setup:

• Tie a knot – Take one end of the resistance band and tie a solid knot to create an anchor point. The knot should be large enough not to slip through the door once it is closed.
• Position the band in the door – Place the knotted end on the hinge side of a sturdy door (this prevents the door from being pulled open).
• Close the door securely – Make sure the door is firmly closed and that the knot stays on the opposite side. Test the resistance by gently pulling on the band before starting.

Exercise steps:

1. Stand sideways to the anchor point, holding the band in the hand farthest from the anchor.
2. Bend your elbow to 90 degrees, keeping it tucked against your side.
3. Slowly rotate your hand outward, keeping your elbow still.
4. Pause, then slowly return to the starting position.
5. Do 10 to 15 repetitions on each side.

Tip: Keep your shoulder relaxed and down—avoid shrugging!

Wall Slides

Setup:

• Stand against a wall, with your feet about 15 cm away from it.
• Keep your back, head, and pelvis in contact with the wall.
• Place your arms along your sides, palms facing forward.

Exercise steps:

1. Slowly raise your arms out to the sides and upward, as if making a snow angel.
2. Keep your elbows and wrists as close to the wall as possible.
3. Continue upward until you reach a position with your elbows bent at 90° and your hands touching.
4. If possible, fully extend your arms overhead while maintaining contact with the wall.
5. Slowly lower your arms back to the starting position.
6. Do 10 to 12 repetitions, focusing on smooth, controlled movement.

Tip: If keeping your elbows or wrists against the wall is difficult, start with a smaller range and increase gradually!

Scapular Retraction with a Resistance Band

Setup:

• Tie a knot – Tie a solid knot in the middle of the band to create an anchor point.
• Position the band in the door – Place the knot on the hinge side of a sturdy door.
• Close the door securely – Make sure the band is well secured by gently pulling on it before starting the exercise.

Exercise steps:

1. Stand upright, holding the band with your arms straight in front of you.
2. Squeeze your shoulder blades together as you pull the band toward you.
3. Keep your elbows slightly bent and avoid shrugging your shoulders.
4. Hold the contraction for 2 seconds, then slowly return to the starting position.
5. Do 12 to 15 repetitions.

Tip: Imagine you are pinching a pencil between your shoulder blades!

Why Consult a Kinesiologist or Physiotherapist?

Shoulder pain is not only caused by a lack of strength—it also results from poor movement habits, muscle imbalances, and a lack of appropriate rehabilitation. A kinesiologist analyzes and retrains your movement habits, while a physiotherapist provides manual therapy and targeted rehabilitation exercises to address shoulder pain after an acute or subacute injury. Together, we help you regain optimal, pain-free function through a complementary and personalized approach.

If you are feeling shoulder discomfort, don’t let the situation get worse. Book an appointment today and take the first step toward stronger, healthier shoulders! Contact us to schedule your consultation!

For more specific questions about the different services offered, contact Guillaume Arpin, kinesiologist and physiotherapist at Action Sport Physio (Ville Mont-Royal): garpin@actionsportphysio.com