Training Around Shoulder Pain: Smart Strategies & Corrective Moves
- Jason Sweet
- 6 days ago
- 3 min read
At Axis Strength Training, we’re all about training smart—not just hard, that means recognizing when pain is talking to you and not just pushing through it. Shoulder pain is one of the most common complaints we see from clients who are otherwise strong and consistent in the gym. The good news? You don’t have to stop training—you just need to train differently, and address the root of the issue.
Why Shoulders Hurt
Your shoulder is an incredibly mobile joint—allowing for more range of motion than any other joint in the body. But that mobility comes at a cost: stability. When the shoulder muscles, rotator cuff, or scapular stabilizers get out of balance (or overloaded), pain and dysfunction often follow.
Common culprits:
Overhead pressing with poor scapular control
Rounded posture from too much sitting or screen time
Muscle imbalances between pushing and pulling movements
Rotator cuff weakness or tight lats limiting proper overhead range
Step One: Modify, Don’t Abandon
Pain doesn’t mean stop—it means adjust. If you’re dealing with shoulder discomfort, try these strategies to keep training safely:
✅ Swap Overhead for Angled Presses
Overhead pressing (like strict barbell presses or jerks) often aggravates shoulder pain. Try switching to:
Landmine presses
Incline dumbbell presses
Push-ups with hands elevated on a bench
These variations reduce stress on the shoulder joint while still allowing you to build upper-body strength.
✅ Focus on Horizontal Pulls
Pulling exercises help reinforce postural muscles and scapular stability.
Band pull-a-parts
Face-pulls
Ring rows
Bent over rows
Just avoid overextending or shrugging your shoulders at the top—keep the movement controlled and scapula-focused.
✅ Prioritize Range Over Load
Don’t chase weight when your shoulder is giving you feedback. Use lighter weights and slow tempos, and work within pain-free ranges of motion. Use this time to improve quality, not just quantity.
Step Two: Corrective Exercises That Actually Work
Here are three go-to corrective moves we use at Axis to help restore function and reduce shoulder pain:
1. Scapular Wall Slides
A great drill for scapular control and shoulder mobility.
How to:
Stand with your back against a wall, arms in a “goal post” position.
Slide arms up overhead while keeping elbows and hands in contact with the wall.
Control the movement and avoid compensating with your lower back. Focus on Pushing your lower back into the wall to avoid hyperextending.
3 sets of 10 reps
2. Banded External Rotations
This strengthens the rotator cuff, a key shoulder stabilizer.
How to:
Attach a light resistance band to a fixed point.
With elbow tucked at 90 degrees, rotate your forearm away from your body.
Keep movement smooth and controlled.
3 sets of 12–15 reps per side
3. Prone Y-T-I Raises
Improves mid-back strength and scapular coordination.
How to:
Lie face down on the floor
Extend your arms out into the Y position, keep arms and hands off the floor and move through all 3 positions.
Y (diagonal overhead)
T (straight out to the sides)
I (arms are alongside your body, hands hover over your butt, palms up)
3 sets of 3-5 reps
Stay in the Game
Pain doesn’t have to sideline you. At Axis, we believe in training around pain, not through it—and using smart strategies to come back stronger. If shoulder discomfort is limiting your workouts, let one of our coaches help you adjust your programming and guide you through targeted correctives.
Train hard. Train smart. Stay strong.
Jason
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