Shoulders are strong but vulnerable. More than 1.5 million shoulder arthroscopies are now performed globally each year, according to recent data from the American Academy of Orthopaedic Surgeons (AAOS, 2025). The number of shoulder replacements continues to rise as Baby Boomers stay active longer into retirement. It is also due to the fact that shoulders, in general, are susceptible to injury due to body mechanics. The shoulder is the most mobile joint in the human body, and therefore, it is the joint that is most prone to damage. Overhead reaching, repetitive motion, lifting heavy objects, and bad posture are common causes of shoulder injuries.
We often take our shoulders for granted. Shoulder injuries can be extremely disruptive to our normal routines. For many people, shoulder problems lead to unpaid time off work and challenges caring for families. Make sure that shoulder conditioning is included in your workout routine. Keeping your shoulders healthy and safe requires focus and persistence, but it can pay off in improved levels of overall fitness and fewer injuries.
It’s All About Symmetry
We can learn a lot from bodybuilders. If you want big shoulders, BodyBuilding.com recommends a “back-to-front” approach to build muscle mass safely. At the heart of this strategy is advice we should all follow when exercising our shoulders: be mindful of symmetry. The muscles around the shoulder joint must provide equal degrees of strength, flexibility, and movement. If one muscle group over or underperforms in relation to another, strain and injury can result.
First, a proper warm-up is key. BodyBuilding coaches, “Start each session by training the muscles at the back of the shoulder and then progress to training the muscles of the middle deltoid, and then finish the workout by training the front of the shoulder.” This provides balance and symmetry between muscle groups, which lessens your risk of injury.
Shoulders are inherently unstable joints. Through careful, regular exercise, it is possible to strengthen the muscles of the shoulder joint to build stability. The more stable a joint is, the better equipped it is to sustain repetitive motion, strain, and even falls or accidents.
Getting Into a Shoulder Routine
Not all shoulder workouts are the same. If you are recovering from surgery, design your exercise routine to target each of the muscle groups in the upper back, upper arm, and the shoulder joint itself. Under the direction of a physical therapist, work evenly on each muscle group for approximately six weeks. Three workouts a week are sufficient to gradually rebuild strength and flexibility.
Safe and effective exercises for most people include:
- Wall angles
- Isometric shoulder presses
- Resistance band external rotations
- Side planks with shoulder taps
- Scapular push-ups
What to Avoid?
Pain is your body’s signal that something isn’t right. If you are experiencing sharp, pinching, or persistent discomfort during or after a movement, stop and consult a provider. Some discomfort is normal during recovery, but pain should never be ignored or worked through.
Avoid overstretching. Even if you can manipulate your shoulder into an extreme position without pain, don’t do it. Pain and injury can occur suddenly and catch you off guard.
Never jump into a workout cold. You should always warm up your shoulders and get your heart rate up before launching into your full routine. Physical therapists recommend small, medium, and large arm circles with your arms horizontally extended from your side as an effective warm-up before your workout.
Whether you are recovering from injury, looking to stay active, or managing chronic pain, our MOSH shoulder specialists are here to help. Schedule a consultation to get personalized guidance and expert support. Or visit one of our convenient Walk-In Clinic locations, with no referral required and no appointment necessary. Contact a MOSH shoulder expert today.