"Don't Be Fooled:There Is No Such Thing as the Top/Best Exercises for Shoulder Pain"
Thanen Vasan
Head of Physiotherapy Department | Clinical Instructor & Coordinator at Apter Institute | Expert in Dry Needling, Rehabilitation, and Clinical Education
Social media platforms like Instagram and TikTok are filled with influencers showcasing the “top three” or “best” exercises for shoulder pain. However, the reality is that there is no universal set of exercises that work for everyone. The shoulder is a highly complex joint surrounded by multiple muscles, tendons, and ligaments, all working together to provide mobility and stability. Because of this complexity, the root cause of shoulder pain can vary significantly from person to person. Therefore, a proper diagnosis is crucial before prescribing any exercise routine.
The Complexity of the Shoulder Joint
The shoulder is composed of the glenohumeral joint, the scapulothoracic joint, the acromioclavicular joint, and the sternoclavicular joint. Each of these joints plays a role in overall movement and function. Additionally, several muscles, including the rotator cuff (supraspinatus, infraspinatus, teres minor, and subscapularis), deltoid, trapezius, and serratus anterior, contribute to the shoulder’s movement and stability. Given this intricate anatomy, pain can originate from a variety of sources, such as:
Because of these diverse conditions, exercises that may help one individual can worsen symptoms for another. For example, while external rotation exercises might benefit someone with mild rotator cuff weakness, they can aggravate pain in someone with a labral tear.
The Risks of Following Generic Exercise Advice
Social media often promotes exercises without considering individual biomechanics, injury history, or the underlying cause of pain. Following these recommendations blindly can lead to worsening pain or even new injuries. Let’s consider an example:
My Case Example: A fitness enthusiast watches a TikTok video recommending the “best” shoulder pain relief exercise: the behind-the-neck shoulder press. However, this individual has shoulder impingement, which is characterized by the pinching of tendons between the acromion and humeral head. The behind-the-neck press places excessive stress on the rotator cuff tendons, increasing compression and inflammation. Instead of relieving pain, this exercise exacerbates their condition, leading to increased discomfort and potential long-term damage.
The Importance of Proper Diagnosis and Rest
Before jumping into the latest “miracle” exercise trending on social media, take a step back—literally. Your shoulder deserves better than random workouts from someone who just learned the term “rotator cuff” last week. The smartest move? Get checked by a real expert, like a physiotherapist or a sports rehab specialist. They can pinpoint the actual cause of your pain (spoiler alert: it’s not just “weakness”) and tell you if you need rehab exercises, manual therapy, or—brace yourself—actual rest.
Rest isn’t just lying around doing nothing (though that sounds tempting). It’s a crucial part of healing, especially if your shoulder is inflamed. If you keep pushing through pain without letting it recover, congratulations—you’ve just signed up for a longer, more miserable healing process. Instead, a well-structured recovery plan, tailored to you, will get you back in action faster and safer.
Conclusion: Don’t Fall for Social Media Myths
If you’ve ever fallen for a “top 3 best exercises” post, don’t worry—we’ve all been there. But here’s the deal: there is no magical one-size-fits-all solution for shoulder pain. Your shoulder is as unique as your Netflix recommendations, and it needs a treatment plan designed just for you. Social media influencers don’t know your injury history, muscle imbalances, or how much you secretly hate stretching. So instead of trusting the latest viral exercise, trust the professionals who actually study this stuff. Your shoulders will thank you later.