Have you experienced pinching in the shoulder when lifting your arm? It’s a discomfort that many of us can relate to. Pinching most commonly occurs when reaching overhead and can be quite painful when trying to perform the simplest of tasks. Reaching for that coffee mug up in the cabinet is so important in the mornings! So why does this seem to happen randomly and without warning? What exactly is going on when I experience this? This pinching sensation is not just common, but a signal that something might be slightly off within the structures of the shoulder. Not to be alarmed, though. Understanding the root cause of this pinching in the shoulder can allow you to take those first steps towards managing the pain. This post will review the anatomy of the shoulder, common diagnoses that cause pinching in the shoulder, and review some exercises you can begin to start getting rid of that shoulder pinch when reaching for that cup of gold every morning!
TAKE ME STRAIGHT TO THE EXERCISES
**This is not medical advice. Please consult your medical provider for more information.
Anatomy of the Shoulder
The shoulder joint is a very mobile and complex joint. There are many structures hard at work to keep your shoulder mobile, strong, and stable. To understand how the shoulder works, we should first look at the structures involves with the shoulder.
With a very mobile joint, like the shoulder, comes a lack of stability. The amount of mobility that the shoulder joint has is a double-edged sword. The very anatomy of the shoulder that allows for this degree of movement is what places the shoulder at risk for injury. Common injuries of the shoulder are often when lead to the common complaint of the sensation of pinching in the shoulder when lifting the arm. This is usually the first sign that something is awry.
Muscles of the shoulder work alongside the ligaments to keep the shoulder stable, yet mobile. The rotator cuff is a crucial part of the shoulder. It is comprised of four different muscles: the supraspinatus, infraspinatus, teres minor, and subscapularis. These four muscles provide movement of the shoulder and keep the arm bone (the humerus) firmly within the socket. If any of these muscle are weak or if other muscles associated with the shoulder are tight, overused, or also weak, this creates a muscle imbalance. Due to the shoulder’s inherent lack of stability, a small muscle imbalance can lead to big issues. A lot of times, this issue starts of as the pinching sensation we find ourselves familiar with.
Common Causes of Pinching in the Shoulder
The sensation of pinching in the shoulder when lifting your arm isn’t just an annoyance. It is your body signaling that something is off. Understanding the culprits behind this discomfort will help with managing the symptoms, and ultimately, alleviating the pain. The issue stems from a handful of conditions, each impacting the shoulder in similar ways. In the end, it all comes down to reducing muscle imbalances and maintaining proper shoulder mechanics. Here are some of the conditions:
- Shoulder Impingement: This is now known as subacromial pain syndrome (SAPS). SAPS is an umbrella term for pain under the acromion. This pain can come from a plethora of issues, including inflammation, irritation from overuse, weakness, and poor movement form. Most of the time, you feel the affects when lifting your arms overhead, hence why it is referred to as shoulder impingement.
- Rotator Cuff Injuries: The rotator cuff, a crucial group of muscles that stabilize the shoulder, can become torn, strained, or irritated. This can cause pain, often reported as pinching in the shoulder when lifting the arm. Weak rotator cuff muscles can also lead to muscle imbalances that can throw off the mechanics of the shoulder. This can also contribute to the pain you feel when lifting your arm.
- Inflammation in the Shoulder Joint: Inflammation within the shoulder joint can come from repetitive movements that irritate the shoulder or from conditions like arthritis. The swelling narrows the joint space, increasing the likelihood of structures rubbing against one another and throwing off shoulder mechanics.
Your shoulder’s specialized structure is vulnerable to various conditions. Significant discomfort can come from the smallest of details. Identifying the root cause is the first step in crafting a personalized treatment plan aimed at relief and recovery.
Diagnosis of Shoulder Conditions
Understanding the root cause of the pinching shoulder pain requires a comprehensive approach. Most diagnoses can come from a thorough physical examination conducted by either an orthopedic surgeon or a physical therapist. This examination focuses on how well your shoulder moves, the strength that is present, and the presence of specific pain or pain points within the shoulder.
Within this physical examination, the healthcare professional you are working with will be able to determine what is going on. Special tests or lacking progress with conservative management can also indicate if imaging is needed. X-rays will show if there are any issues with the bone, such as fractures or calcium deposits. MRIs will show any soft tissue injury, including rotator cuff tears. Just remember in the large majority of cases, imaging is usually not needed. Trained medical professionals can get a good idea of what is going on with your shoulder based off of your subjective reporting and the physical examination performed.
Most of the time, it comes down to how you move. Seeing the way you shoulder and shoulder blade moves, along with your resting position, can give key insight to what is going on. Through all of these steps, healthcare professionals can accurately identify the cause of your shoulder pain. This ensures effective management and treatment options. Getting to the root cause of the pain early on can make it easier for it to go away with the correct treatment plan.
Conservative Treatment Options
Most shoulder conditions and injuries can be treated conservatively. If you start to feel that pinching in the shoulder while lifting your arm, conservative treatment shoulder should be your initial option. These methods can effectively manage the symptoms and significantly improve your shoulder function. The large majority of the time, the pain will go away completely with consistency and time given towards your treatment plan. This will usually include physical therapy.
Physical therapy is important because of its ability to manage shoulder pain and avoid further injury. After a thorough examination from your physical therapist, they will be able to tailor a treatment plan for you based on your findings. Exercise prescription is based off of what is found in your physical examination.
At times, pain levels may get in the way of participation in physical therapy or during your daily activities. Non-steroidal anti-inflammatory drugs (NSAIDs) can be helpful in alleviating acute discomfort. Remember that this should only be used in short durations as long term use is not only disruptive to the body as a whole, but also, can get in the way of the natural healing process. On occasion, cortisone injections may also be helpful for mitigating pain levels. Your doctor can help determine if you are a candidate.
Exercises for Pinching in the Shoulder
When facing the discomfort of pinching in the shoulder when reaching, incorporating simple exercises can markedly reduce pain. Exercises also strengthen the rotator cuff and improve your shoulder mobility. Adopting a holistic approach to shoulder rehabilitation that focuses on reducing muscle imbalances serves as a preventive measure for most shoulder pains. Here are a few exercises that are useful when experiencing pinching in the shoulder. However, it is pivotal to remember to speak with a healthcare professional before starting your rehab journey to avoid exacerbating any underlying conditions.
Supine Bruegger Flexion
Lie on your back with your knees bent. Place a theraband loop around your wrists. Lift your arms up over your head while keeping your elbows flexed. Try to keep your wrists, elbows, and shoulders in alignment – don’t let your elbows drift outwards.
Perform 3 sets of 10 reps.
Combined Movements: Flexion, Scaption, and Abduction
For this exercise, we are going to combine multiple planes of movement. You will perform this exercise reaching into shoulder flexion (directly in front of you), scaption (at a 45 degree angle to the side), and abduction (straight out to the side).
Grab a resistance band and wrap it around your back. You will hold one end in each hand, slightly wrapping it around the forearm of the arm you will be performing the exercise on. Your other hand will serve as an anchor point (see video). You can alternatively anchor it to something behind you, such as a squat rack or a table.
Keeping your elbow flexed at 90 degrees, lift your arm up in front of you to shoulder height and bring it back to the starting position. Then reach your arm out at a 45 degree angle to the side up to shoulder height and back to the start. The last phase of this movement involves lifting the arm straight out to the side up to shoulder height.
Try to avoid shrugging your shoulder up to your ear while performing this exercise. The goal is to also keep your scapular stabilizers engaged. This means that your shoulder blade is not “winging” off of your thorax.
Completing all three planes of movement counts as one repetition. Perform 1-2 sets of 10 reps.
Pike
While this exercise is mainly known as a core exercise, it can also be used for shoulder stability and strengthening, especially when dealing with pinching in the shoulder.
This exercise teaches proper shoulder mechanics when the arm is fixed. With your legs balancing on a swiss ball and your arms fixed to the ground, flex your hips up pulling from your core. Imaging like you are lifting your bottom up to the ceiling without moving your arms. With full range of motion, you should be able to get your hips right over your arms, as if you were doing a handstand.
Perform 2-3 sets of 6-10 reps.
If you’re looking for more shoulder exercises related to shoulder impingement, check out this post HERE!
Preventive Measure to Avoid Shoulder Pinching
Ensuring proper shoulder mechanics will reduce the chances of experiencing that pinching pain in your shoulder. The key lies in embracing a routine that targets strengthening and protecting this complex joint. Regular strength training that targets the rotator cuff muscles will enhance shoulder stability and resilience. Proper lifting techniques will come in handy if lifting heavier weight or when performing repetitive lifting overhead, regardless if the load is light or heavy. It might seem trivial, but this basic step is pivotal for avoiding shoulder injuries. Many rotator cuff injuries happen when lifting due to poor lifting mechanics and rotator cuff weakness.
Equally important is the role of posture and ergonomics in daily life. Poor posture and ergonomic setup over time leads to stiffness within the thoracic spine, which is very important for shoulder mechanics and shoulder mobility overhead. Sitting in a slouched position at the desk all day or standing with your upper back and shoulders rounded will lead to stiffness in areas where we need lots of mobility. Not only does this impact our shoulders, but it can affect the neck, low back, and even the hips. Do yourself a favor and focus on this now. You will thank yourself later.
Other Related Articles on Shoulder Pain
- Exercises for Shoulder Impingement and Pain Free Movement
- Shoulder Mobility Exercises: Proven Stretches to Unlock Your Mobility
- The Shoulder Warm-Up You Need Before Lifting
- How to Fix Your Rhomboid Pain
- How to Heal a Rotator Cuff Tear Naturally
- The Difference Between a Rotator Cuff Strain Vs Tear
TL;DR
If you’re feeling a pinching in the shoulder when reaching overhead, it is most likely due to a muscle imbalance. Poor posture, weak scapular muscles, or restricted mobility can all contribute to this discomfort. Physical therapy focuses on identifying the root cause, improving shoulder mechanics, and restoring pain-free movement. Targeted exercises and mobility work can make a big difference in reducing pain and preventing it from coming back.
Tera Sandona is a licensed Doctor of Physical Therapy (DPT) and the founder of PT Complete. She helps high-achieving women break out of cycles of chronic pain, stress, and burnout through her Regulate and Rebuild Method, a sequenced approach that addresses the nervous system first and builds strength second. Her work focuses on helping women finally understand their bodies, rebuild strength, and create lasting resilience that fits real life.
