TeaCups for Shoulder Strength and Mobility
Your shoulder is an extremely complex joint consisting of the scapula (shoulder blade), humerus (arm bone), and the rib cage/thorax. It is also the most mobile joint that we have - being able to move in 6 planes of movement in a variety of ways. Not only that, it is also arguably one of the joints that we use the most in our daily life - whether for daily chores or sports.
Being one of the most mobile and used joints - it is also one that is commonly injured either traumatically (ex. dislocation) or overuse (ex. rotator cuff tendinopathy). And because many muscles that originate from the neck (ex. trapezius) and thorax (ex. rhomboids) - shoulder dysfunction may predipose you to future neck and back pain.
One exercise that I love to give patients and clients to strengthen the shoulder in it’s full range of motion is - the Teacup.
To complete this exercise focus on the following:
allow your arm, shoulder blade, and ribcage to move comfortably and through it’s full range of motion
keep your palm facing towards the sky - to reinforce this - try holding a light weight or a book on your palm
Complete 2-3 sets with 5 repetitions in the forward and reverse direction.
You make this more fun and or challenging by using both arms simultaneously in the same or opposite direction. (note: going in opposite directions will be more confusing - but more fun).
Need Help With Your Shoulder Pain?
Shoulder pain giving you grief and stopping you from performing to your fullest? Want something more individualised than your classic banded external rotation and stability exercises?
If you're unsure where to start — or how to safely move from rehab into more advanced training — I offer free 30-minute movement and injury consultations to help guide the process.
You’ll get clarity, a plan, and advice tailored to your body and goals — whether you’re returning to sport, building strength, or just want to move pain-free again.
👉 [Book your free consult here]
Stay strong,
Raymond Lau
Chiropractor & Strength Coach
