Shoulder Rehab 101: Why “Shoulders Down and Back” Isn’t Always the Answer
If you’ve ever been told to keep your shoulders “down and back “— whether in the gym or during rehab — it might be time to rethink that cue.
Sure there’s a time and place for it (ex. bench press) - your shoulders are designed to move. They protract, retract, rotate, and elevate — all to help you reach, push, pull, and perform in daily life and sport.
When we constantly “lock them down,” we often end up limiting the very mobility that keeps them healthy.
Here’s how to approach shoulder rehab in a more effective and sustainable way.
Step 1: Get What Can Move — to Move (Better)
A stiff or “tight” shoulder doesn’t always mean the joint itself is the problem. The issue can lie within the surrounding areas — particularly the shoulder blade (scapula), ribcage, and thoracic spine.
If these regions aren’t moving well, the shoulder joint ends up compensating and working harder than it should. Restoring proper mobility through the shoulder complex helps distribute movement and load more evenly.
Step 2: Strengthen Through Pushing and Pulling (and Let the Shoulder Blades Move)
Strength training plays a major role in shoulder rehab — but how you set up your exercises matters.
Many people perform pressing or pulling movements while keeping their shoulder blades fixed in place.
But if you want better healthier and mobile shoulders - train them to move well.
Allow them to glide along the ribcage during exercises like:
Rows (let the shoulder blades retract and protract)
Push-ups and bench presses (let them move with the chest)
Overhead work (allow upward rotation, rather than forcing “down and back”)
This not only builds strength through a fuller range of motion but also reinforces proper movement mechanics for long-term shoulder health.
Step 3: Manage Stress — Because It Shows Up in the Neck and Shoulders
It’s easy to overlook, but stress can play a huge role in shoulder and neck tension.
When we’re under chronic stress, the body often responds with increased muscle tone — especially in the upper traps and neck region. Over time, this can create a constant feeling of tightness or discomfort that no amount of stretching seems to fix.
Simple stress management strategies can make a significant difference:
Incorporate regular physical activity or strength training
Practice deep or diaphragmatic breathing
Prioritise sleep and recovery
Take short breaks during work or training to reset posture and breathing
Sometimes, the most effective shoulder rehab isn’t just about the muscles — it’s about calming the system that controls them.
The Takeaway
Your shoulders aren’t meant to stay pinned down. They’re built for mobility, control, and adaptability.
A well-rounded shoulder rehab program should focus on three key areas:
Restoring movement in the shoulder blade, ribcage, and thoracic spine
Building strength through dynamic pushing and pulling
Addressing stress and its impact on muscle tension
By combining these elements, you’ll not only improve shoulder function but also reduce the risk of recurring pain or stiffness — helping you move, train, and perform at your best.
Need Help Getting Your Shoulders Moving Again?
If you’re dealing with shoulder pain, tightness, or ongoing stiffness that keeps coming back, we can help.
At Pinnacle Rehab and Performance, our approach to rehab goes beyond short-term fixes. We focus on restoring movement, building real strength, and getting you back to the activities you love — whether that’s training, sport, or simply feeling good day to day.
👉 Book a Shoulder Assessment to start improving your mobility, strength, and confidence in movement.