Your Shoulder Hurts Because You’re Moving Like Trash
If you’ve made it to the big leagues of your 30s and beyond, odds are your shoulder has started barking.
Fact: Over 55% of people deal with shoulder pain.
That’s half the damn gym.
If you train, sit at a desk, or sleep like a pretzel — you’re at risk. Period.
Here’s the deal with injuries:
They don’t just hurt — they drain you.
Energy. Momentum. Strength.
One bad joint becomes a broken system.
So let’s stop complaining.
Stop pushing through pain.
And for the love of iron — STOP smashing a lacrosse ball into your delts like it owes you money.
It’s not helping.
Your shoulder hurts?
Next thing you know, it’s your elbow or bicep.
The body always takes the path of least resistance — and pain follows.
Your rotator cuff is likely out of balance:
Internal rotators = tight
External rotators = weak
Translation:
Pushing is easy. Pulling sucks — especially if you sit all day.
And that imbalance?
It wrecks mechanics, restricts mobility, and sidelines your progress.
Your shoulder is the most mobile joint in the body — and the least stable.
It’s built to move in every direction: push, pull, rotate, lift, throw, carry.
But all that freedom comes at a cost: you have to earn your stability.
When your shoulder’s not firing right, it doesn’t just affect your pressing.
It messes with posture, tightens your neck, throws off mechanics, and kills your ability to train pain-free.
Strong shoulders don’t just look good in a T-shirt — they keep your whole system online.
Open Books
Lie on your side. Top knee bent to 90°, bottom leg straight. Arms stacked in front.
Rotate your top arm open like you’re “opening a book.” Follow it with your eyes.
Key cue: Keep the top knee pressed down — no cheating.
Unlocks T-spine rotation and frees up shoulder mobility.
Go slow. Breathe deep. Don’t force range — earn it.
Isometric Wall Press (External Rotation Hold)
Stand side-on to the wall. Elbow at 90°, tucked to your side.
Press your hand outward into the wall — but don’t let it move.
Feel tension in the back/side of the shoulder.
This isn’t about motion — it’s activation.
You’re firing up your external rotators — your shoulder’s built-in stabilizers.
Hold 20–30 seconds per side. Breathe. Stay tall.
Wall Slides with Lift-Off
Stand facing the wall, forearms flat in a goalpost shape (palms neutral, like you’re karate-chopping the wall).
Slide your arms upward. At the top: shrug your shoulders up, then lift your hands off the wall, pushing past your head.
Focus: Motion comes from your shoulders — not your spine.
Keep ribs down, neck long, no arching.
Scapular control. Serratus strength. Clean overhead movement.
Banded Shoulder Retraction (Pull-Aparts)
Hold a light band at shoulder height. Arms straight.
Pull it apart until it touches your chest.
Cue: Squeeze your shoulder blades back and down — close the doors.
Rebuilds your upper back — the support system for strong pressing.
High reps. Strict form. Precision over power.
Serratus Pushup to Downward Dog Shrug
Start in a high plank. Squeeze your shoulder blades together — hold for a beat.
Then protract — push the floor away and round your upper back.
Flow into a downward dog. At the top, shrug your shoulders toward your ears.
Push the floor away like you're trying to launch yourself.
You're retraining controlled shoulder elevation — where strength meets mobility.
Mobility. Control. Power. All in one move.
Your shoulder isn’t fragile.
It’s neglected.
Fix the source. Stay dangerous.