Fix Your Shoulders

Evidence-based interventions for shoulder pain, impingement, and mobility
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Foundation - Decompression

Create space in the joint before strengthening
Recommended
Dead Hangs Start with supported hangs (feet on ground). Work up to 30 seconds full hang, 3x daily. Dr. Kirsch reports 90% of impingement patients avoid surgery with this alone.
Advanced
Inversion Therapy Full body decompression. More intense than hanging but requires equipment. Good for those with concurrent back issues.

Mobility - Restore Range of Motion

Active movement through full range
Recommended
Club Training (Indian Clubs & Mace) Light Indian clubs (1-2 lbs) moved through circles. Targets rotator cuff through rotation—something traditional training misses. Start with 5 minutes daily.
Mobility Training Shoulder-specific mobility drills. CARs (Controlled Articular Rotations), wall slides, and shoulder dislocates with band or dowel.
Advanced
Yoga Many yoga poses work shoulders through full range. Downward dog, thread the needle, eagle arms. Go slowly and avoid pushing into pain.

Tissue Quality

Release restrictions in surrounding muscles
Recommended
Self-Myofascial Release (Foam Rolling) Lacrosse ball or foam roller on lats, pecs, and upper back. 2-3 minutes per area before hanging or training. Focus on tender spots.
Advanced
Dry Needling Professional trigger point treatment. Can release deep restrictions that foam rolling misses. Particularly effective for chronic cases.
Cupping Therapy Creates negative pressure to release fascia and improve blood flow. Some find it helpful for chronic shoulder tension.

Stability - Strengthen the Stabilizers

Build rotator cuff strength and scapular control
Recommended
Resistance Training External rotations with band, face pulls, prone Y-T-W raises. Light weight, high reps (15-20). Control matters more than load.
Bodyweight Training (Calisthenics) Push-up progressions with good scapular control. Dead hangs to active hangs to scapular pull-ups. Build the foundation.
Advanced
Blood Flow Restriction Training Blood flow restriction allows strength gains with very light loads. Useful during rehab when heavy loading isn't tolerated.

Posture & Prevention

Address root causes to prevent recurrence
Recommended
Posture Correction Rounded shoulders and forward head position compress the shoulder. Strengthen upper back, stretch chest, set up workstation properly.
Standing Desk Alternating sitting and standing reduces static loading. Position monitor at eye level to prevent forward head posture.
Advanced
Grip Strength Training Grip strength correlates with shoulder health. Farmer carries and dead hangs build grip while training shoulder stability.

Pain Management

Reduce inflammation while addressing root cause
Recommended
Cold Exposure Ice or cold pack on shoulder for 15-20 minutes reduces acute inflammation. Useful after aggravating activities.
Advanced
TENS/EMS (Electrical Stimulation) TENS for pain relief, EMS for muscle activation. Can help maintain strength when movement is painful.
Red Light Therapy Some evidence for reducing inflammation and accelerating tissue healing. Low risk, may provide modest benefit.
CBD Oil Anti-inflammatory effects may reduce shoulder pain. Evidence is preliminary but risk is low.

Notes