What do I do if my shoulder-strengthening exercise causes pain?

Strengthening exercises are meant to strengthen specific muscles and, of course, be pain free. For example, when performing wall slides (an exercise that teaches proper overhead shoulder mechanics and strengthens the trapezius muscle), we are generally targeting upper trapezius strength as well as promoting scapular rotation, elevation, and abduction. So if you feel fatigue in your shoulders or biceps or feel pain in your neck, then you should stop and pay attention to your form. You should feel the effort in the upper trapezius, between your shoulder and your neck -- and you should not feel pain in your shoulder after the exercise because it is designed to eliminate pain, not trigger it. So take a moment to visualize the muscles you are attempting to train.

Another method that works well for my clients is to rapidly and briskly tap the muscle we are targeting. Sticking with the Wall Slides example, you can rapidly tap the upper trapezius muscle, located between your shoulder and your neck to "wake it up." Feel whether it has become harder due to its contraction. Keep tapping it to connect your consciousness to the muscle and develop your awareness of it and get it firing.

Shoulder pain can occur for many different reasons. The rotator cuff, joint capsule, labrum, or bursa may be compromised. You should first get evaluated to determine what is causing your shoulder pain, because exercises to avoid pain will vary greatly depending on the type of injury. Many people suffer from impingement syndrome which is an inflammatory response to the structures at the top of the shoulder. Often these structures are exacerbated with movements above 90 degrees or overhead. Try performing exercises no higher than shoulder height as this will prevent from further damaging in aggravating the tissue at the top of the shoulder.