21 Articles on Shoulder Pain, Mobility and Strength [ROUNDUP]

Shoulder Pain, Mobility and Strength Article Roundup

By Coach E

Welcome to the shoulder pain, mobility and strength article roundup, where you’ll find all of the content we’ve published on this site since launching in 2017 about the shoulder in 3 categories: pain and injuries, flexibility and mobility and strength.

We’ll update this post whenever we publish new articles about the shoulder, so bookmark it as a quick and handy resource in case you have a shoulder issue crop up or want some new ideas of shoulder exercises to do.


Often times people complain of pain in the shoulder but have no idea what tissues are affected, making finding the right course of action impossible.

4 Shoulder Impingement Tests to Differentiate from AC Joint Injury

shoulder impingement tests, the painful arc test and the horizontal adduction test

In the article I’ll walk you through 4 quick tests you can do to see if it’s your AC joint that’s injured or you have a shoulder impingement.

If you find you have a shoulder impingement, you’ll want to review these 2 articles:

3 Powerful Shoulder Impingement Stretches For Pain Relief

5 Step Plan to Treat and Prevent Subacromial Bursitis 

If you find you have AC joint dysfunction, this is the article for you: Sprained AC Joint? 7 Things You Need To Know...

You’ll also want to review articles on rotator cuff issues, because the rotator cuff tendon can also be impinged:

The Fastest Way to Rehab a Strained Rotator Cuff

Top 6 Supraspinatus Exercises for Rehabbing an Injured Shoulder

rotator cuff anatomy

So impingement can lead to bursitis and rotator cuff tendonitis, but what causes impingement?

One cause is poor scapular movement, which you’ll learn about in this article: 4 Techniques to Fix Scapular Dyskinesis

Scapular dyskinesis is an abnormal resting position or abnormal movement of the scapula.

Winged scapula is the most well-known issue but others exist and in this article, you’ll get 4 exercises to address various scapular issues.

scapular dyskinesis, sick scapula, winged scapula

Finally, many people don’t realize that the biceps brachii cross the shoulder joint and is often painful because of an underlying shoulder problem. If you have bicep tendonitis, then you need to read this article: Bicep Tendonitis: How to Address the Root Cause


In this section we’ve got a variety of exercises to improve your shoulder flexibility and mobility, from variations on classical stretches to new techniques you likely have never come across before.

doorway pec stretch exercise

The Doorway Pec Stretch Upgradedcheck it out if you’ve got tight pecs from too many pushups or hours hunched over a keyboard

3 Tweaks for the Best Latissimus Dorsi Stretchloosen your lats in the most effective way possible by adding these 3 tweaks

Best Latissimus Dorsi Stretch
supine-chin-tuck-stretch - Levator Scapulae Stretch

Do THIS Instead of a Levator Scapulae Stretch for Neck Pain: if your neck muscles ache, you should look at these 3 things so you’re addressing the root cause, not the symptom.

The following 4 techniques will all improve your overhead shoulder flexibility and mobility and they’re listed in order of priority if you’ve got issues and from least to most challenging.

ERA Sequence for Overhead Shoulder Mobilitythis sequence outlines the scientific approach we take at building mobility here at Precision Movement.

overhead shoulder mobility
prone overhead reach

Prone Alternating Reach Tutorialtrains overhead mobility as well as a concept called reciprocal motion, which is important to train from a neuromuscular perspective.

The Arched Hang (do this daily!)challenging technique for building overhead shoulder mobility and reversing the effects of hunching over at work.

arching active hang - improve overhead mobility
brachiating for shoulder pain

Brachiating for Overhead Shoulder Mobility: monkey around and build overhead shoulder mobility in the process


If you’ve got no shoulder pain and sufficient mobility, you’re sure to find some new exercises exercises here that will build your shoulder strength in patterns and positions you likely don’t train in.

Are Pull Ups Good for Shoulders and Hand Grip Strength? Intuitively it seems yes, but there’s more to it than you might initially think.

Pull Ups for Shoulders and Hand Grip Strength
shoulder rotation robot - technique for scapular control & stability

Technique for Scapular Control & StabilityI love this technique for warmups as it activates the scapular stabilizers and shoulder internal and external rotators.

5 Serratus Anterior Exercises for Healthy Shouldersthe serratus anterior doesn’t get nearly as much love as it deserves so at least a couple of these techniques should be in your routine.

Pull Ups for Shoulders and Hand Grip Strength
shoulder rotation robot - technique for scapular control & stability

7 Unique Rotator Cuff Strengthening Exercises: the rotator cuff is more than just there to stretch a band out to the side with, which you’ll realize after reading this article and seeing these 7 exercises.

4 Scapular Stabilization Exercises for Rock Solid Shouldersthe scapula is the foundation for the arm so make sure it’s strong and stable with these techniques.

Pull Ups for Shoulders and Hand Grip Strength
shoulder rotation robot - technique for scapular control & stability

7 Awesome Bear Crawl Exercise Variationscrawling in general is great for adult humans because it simultaneously trains dynamic core stability in multiple planes of motion, the end range of hip flexion, which is critical for squatting deep and the arms and shoulders for stability.

Super Drill to Strengthen Your Scapular Stabilizersthis one drill takes you through 4 important positions where you must have strong scapular stabilizers.

Pull Ups for Shoulders and Hand Grip Strength

So there you have 21 articles all dealing with the shoulders with even more exercises to play with.

If you found this helpful, I’d appreciate it if you shared this page with anyone who may benefit. To moving freely and without pain!

Coach E

About the Author

Eric Wong (aka Coach E) is the founder of Precision Movement and has a degree in Kinesiology from the University of Waterloo. He's been a coach since 2005 and spent his early career training combat athletes including multiple UFC fighters and professional boxers. He now dedicates himself to helping active people eliminate pain and improve mobility. He lives in Toronto (Go Leafs Go!) with his wife and two kids and drinks black coffee at work and IPAs at play. Click here to learn more about Eric.