PT-Approved Shoulder Fixes for Overhead Pain
Shoulder pain during overhead lifting is one of the most common complaints we see in the clinic—especially among our active adults, lifters, and rock climbers. But here’s the good news: pain doesn’t have to mean stopping. In fact, implementing specific and intentional modifications is often part of the solution. As performance physical therapists, we focus on helping you move better, not less.
Below are four of our favorite exercises that support recovery, improve control, and keep you progressing even when your shoulder isn’t feeling 100%.
1) Overhead Marches
Overhead marches are great because we can start with utilization of both arms to provide the overhead positioning, taking stress off our injured shoulder and work it to the point of necessary fatigue. From here we can progress to a single arm, heavier, longer, whatever. These choices give us lots of avenues to succeed.
2) Kneeling Windmill Reaches
This exercise is all about keeping tension. We cue, press to the ceiling. In a lot of scenarios for shoulder strengthening, we hear pull your shoulder blades back. In this case, the overhead pressing is all about pushing away. We can pump out the injured tissues, work it, without exploring the painful ranges of motion which is typically as we lower closer to our chest.
3) High Incline Shoulder Press
One of the most painful and irritating positions in shoulder pain for overhead pressing is when the dumbbell returns closer to our chest. With the high incline shoulder press, we can modify the angle of the press, working around the irritable range. This movement is particularly good with individuals who are quite stiff overhead in their shoulders or upper back. From here, the progression is simple…. increase the angle of the bench.
4) 90/90 Shoulder Iso Hangs
If you’ve been treated by me for shoulder pain, you already know how difficult this exercise can be. I LOVE 90/90 hangs. We can clean up any motor control issues that may be going on, pick super specific irritable positions and work the hell out of them, and work ALL the muscles. It’s easily one of the most difficult exercises we prescribe but it's pure gold when it comes to rehabilitation and resolving pain.
Shoulder pain doesn’t mean you have to stop lifting — it means you might need to be just more intentional about how you approach it and move. These exercises are designed to build stability, control, and resilience where it matters most. If you're dealing with nagging shoulder discomfort, don’t wait for it to go away on its own. Let’s get ahead of it together.
Helping athletes RESOLVE THEIR PAIN by CLEARLY DEFINING THE PROBLEM and IMPLEMENTING EFFECTIVE SOLUTIONS to get them back doing the activities they love!
If you are currently struggling with an injury or unable to perform in the activities you enjoy. Please follow the link to schedule a consultation call to discuss how we can help you.
