Do You Have “Bad Shoulders?” : 4 Ways To Test Your Shoulder Functionality

Shoulder injuries are some of the most common impairments witnessed within the fitness and rehabilitation space. I can almost guarantee that someone you know - that “someone” might even be you - has trouble lifting both arms overhead, feels discomfort when reaching laterally, and/or grasps their shoulder in pain every time they try to pitch a baseball like in the good old days.

As a ball-and-socket joint, the shoulder naturally has a wide range of motion, allowing the arm to move in just about any direction. Although multiple ligaments hold the shoulder in place, it contains greater instability when compared to other joints, such as the hip or knee joints, due to its incredible flexibility.

There are numerous causes behind the onset of “bad shoulders,” but some of them include:

• Overuse (this is especially common with retired baseball, basketball, and golf athletes where repetitive, shoulder-dependent actions are reinforced)
• Tight muscles
• Muscle imbalances
• Arthritis
• Previous injuries (dislocation, fractures, tears, impingements, etc.)
• Tendinitis  
• Lack of consistent exercise (if the muscles surrounding the shoulder are weak, sudden and unexpected movements may initiate pain)

The first step to addressing your shoulder pain is identifying the root cause, considering that a series of different approaches can be taken based on the specificity of your conditions. For example, certain medications and/or cortisone injections may be necessary to treat shoulder tendonitis whereas a well-developed strength-training program may be prescribed to someone with muscular weaknesses/imbalances. 

It’s recommended that you visit a medical professional if shoulder pains are a consistent disturbance in daily performance, so you can be directed towards appropriate treatment and reduce the risk of further damage to the shoulder.

If you have undergone rehabilitation to treat your condition, the next suggested step would be to work with a post-rehab specialist within the fitness industry to assess and increase the functionality of your shoulders. Initial shoulder-functionality assessments should be performed in the presence of a post-rehab specialist to ensure appropriate execution but can be replicated on your own as you build strength, stabilization, and mobility to evaluate your progress. Proceed with caution when performing these assessments on your own without professional supervision if you are prone to shoulder pain or injury. The first two tests address the mobility of your shoulders whereas the last two target stability. 

1.) Wall Push-Up Test

Notice if the shoulder is “shaking or jittering” while performing a wall push-up. If you are unable to stabilize the shoulders while completing the lowering (eccentric) and pushing (concentric) movements, it’s likely that the shoulder muscles are weak.

2.) Reaching Behind The Back Test

Attempt to reach the hand up the spine as far as you can while maintaining an upright posture. It’s helpful to take note of the extent of your reach with each assessment to identify progress in your shoulder rotation.

3.) Forearm Plank Test

Replicate the forearm plank position above, keeping these cues in mind:

• Make sure that the shoulders are above the same-side elbows
• Draw the core in
• Squeeze the glutes and thighs
• Keep the hips neutral and centered. Do not pike the hips into the air, sag them towards the ground, or rotate them to either side
• Push the heels back
• Maintain a neutral gaze. Do not crane the neck

Record the length of time that you or your client is able to maintain proper form in a forearm plank. Stop the timer when you notice compromised form. A “normal” or “average” rating is received if the forearm plank can be sustained for at least 15-20 seconds. Any difficulty in maintaining a straight spine throughout the work period indicates impaired shoulder stability that may be caused by weak muscles. Repeat the test 2 or 3 times per assessment.

4.) Side Plank Test

Replicate the side plank position above, keeping these cues in mind:

• Keep the stabilizing shoulder over the same-side elbow
• Keep the hips in line with the chest. Make sure that the hips aren’t floating backward or sagging towards the ground
• Maintain an open chest. Don’t allow the top shoulder to cave forward
• Keep the feet stacked and forward-facing
• Draw the core in
• Squeeze the bottom oblique, glutes, and thighs 
• Maintain a neutral gaze

Record the length of time that you or your client is able to maintain proper form in the side plank. Stop the timer when the form is compromised, which is most notably characterized by an inability to maintain lifted hips. Additionally, observe the stabilizing shoulder throughout the work period to note any excessive shifting, which may indicate weak shoulder muscles. Repeat the test 2 or 3 times on the right and left sides per assessment. 

Final Thoughts

There are numerous techniques and assessments that can help evaluate shoulder stability, but the four mentioned above are recommended by the Pinnacle Training and Consulting Systems: an organization that helped create an advanced certification for Post-Rehabilitation Specialization. These simple assessments require no equipment, aside from a wall and some space, and provide a gentle, non-invasive approach for professionals in the post-rehab field to safely assess their clients.

If you or anyone you know is suffering from chronic shoulder pain, please reach out to your medical provider, so appropriate steps can be taken to improve your condition. 

External Sources:

https://www.webmd.com/pain-management/why-does-my-shoulder-hurt

https://www.urmc.rochester.edu/encyclopedia/content.aspx?contenttypeid=1&contentid=832

https://my.clevelandclinic.org/health/diseases/13203-shoulder-tendinitis