What Are the Exercises to Avoid With a Shoulder Injury?

This post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

Shoulder injuries can disrupt your fitness routine and daily activities, making even simple movements feel challenging. 

Whether you’re lifting weights, doing CrossFit, or just reaching for something on a high shelf, shoulder pain can limit your range of motion and affect your overall performance.

These injuries often stem from issues within the shoulder joint, such as inflammation, instability, or muscle imbalances, which can lead to discomfort, weakness, and frustration.

When you experience a shoulder injury, your first instinct might be to avoid exercises that cause pain altogether. 

While this approach can be helpful initially, it’s not a long-term solution. 

Simply avoiding movement doesn’t address the underlying problem, like poor shoulder biomechanics or a tight shoulder joint capsule. 

To truly recover and return to pain-free training, you need to identify and tackle the root causes of your injury.

This is where a structured recovery process comes into play. 

The exercises you avoid—and for how long—depend on the specific type of injury you have and the symptoms you’re experiencing. 

With a strategic, four-step framework—Assessment, Isolate, Stimulate, Integrate—you can safely navigate your recovery. 

This blog will help you understand which exercises to avoid with a shoulder injury as a temporary measure and how you can modify your training while rehabilitating your shoulder.

Why Exercise Avoidance Depends on the Injury and Symptoms

Understanding the Specifics of Your Shoulder Injury

Your shoulder is one of the most complex joints in your body, capable of a wide range of motion thanks to its ball-and-socket structure. 

However, this complexity also makes it prone to injury. 

To determine which exercises to avoid, it’s crucial to first understand what’s causing your pain and discomfort.

Shoulder injuries can vary widely, but some of the most common include:

• Rotator cuff injuries: These often involve tears or inflammation in the tendons surrounding the shoulder joint, making overhead movements and lifting difficult. (1)
  
• Shoulder impingement syndrome: When the subacromial space becomes compressed, you may experience sharp pain during certain movements, like reaching overhead or behind your back. (2)
  
• Shoulder instability: This can occur if you’ve had a dislocation or if your shoulder joint feels loose, especially during pushing or pulling movements. (3)
  
• Shoulder bursitis: Inflammation of the bursae can lead to pain during repetitive motions or when pressing on the affected area. (2)
  
• Frozen shoulder (adhesive capsulitis): This condition severely limits your range of motion, making even small movements painful and stiff. (4)

It’s not just about diagnosing the injury itself but also recognizing the symptoms specific to you. 

Pay attention to where you feel pain—is it localized near your shoulder blade or deeper within the glenohumeral joint? 

Do you struggle with internal rotation, or is it external rotation that’s causing issues? 

These details will guide your recovery plan and help you determine which movements to adjust or avoid temporarily.

The Role of Short-Term Exercise Modifications

When you’re dealing with a shoulder injury, avoiding certain exercises temporarily isn’t a sign of weakness—it’s a strategic move to protect your shoulder joint while it heals. 

For example, pushing through pain during a bench press or overhead movements can exacerbate issues like rotator cuff tendinopathy or shoulder impingement syndrome. 

Instead of forcing these movements, consider how short-term modifications can set you up for long-term success.

Avoiding aggravating movements allows inflamed tissues to calm down and prevents further irritation to structures like the supraspinatus tendon or the shoulder joint capsule. 

But this doesn’t mean complete rest. Instead, you can focus on alternative exercises that strengthen the shoulder girdle and maintain mobility without putting undue stress on your injury.

For instance, you might replace traditional presses with isometric exercises to improve shoulder stability or use resistance bands for controlled external rotation.

These modifications not only protect your shoulder but also target the impairments that contributed to your injury, such as poor scapulohumeral rhythm or muscle imbalances in your deltoid muscles and rotator cuff.

Short-term exercise modifications are about working with your body rather than against it. 

As your symptoms improve, you’ll gradually reintroduce more challenging movements, guided by your progress in the 4-step framework. 

By optimizing your recovery process, you’re not just avoiding pain—you’re building a foundation for long-term shoulder health and injury prevention.

Common Exercises to Avoid Based on Shoulder Injuries

Rotator Cuff Injuries

Rotator cuff injuries often involve tears, tendinopathy, or inflammation in the tendons that stabilize your shoulder joint. 

These injuries can make movements like lifting overhead or pressing heavy weights particularly painful and risky.

Exercises to Avoid: 

Overhead pressing, pull-ups, and heavy bench pressing place significant strain on the rotator cuff, particularly the supraspinatus tendon. 

These movements can exacerbate inflammation or worsen existing tears, especially if your shoulder mobility or strength is compromised.

Alternative Movements: 

To support recovery while maintaining your fitness, focus on controlled and low-impact exercises. 

Substituting overhead pressing with landmine presses can reduce strain on your shoulder joint.

Instead of pull-ups, try bodyweight exercises like scapular pull-ups to activate the shoulder girdle without stressing the injured area. 

For pressing strength, opt for floor presses with lighter loads, keeping your range of motion limited to protect the shoulder joint.

Shoulder Impingement or Bursitis

Shoulder impingement and bursitis occur when tissues within the subacromial space become inflamed or compressed, often leading to pain during repetitive or overhead activities.

Exercises to Avoid: 

Behind-the-neck presses, upright rows, and kipping pull-ups are particularly problematic for shoulder impingement. 

These exercises tend to position your shoulder in internal rotation, further narrowing the subacromial space and irritating inflamed tissues.

Substitutions: 

Replace upright rows with lateral raises performed with a slight forward lean to prevent excessive internal rotation. 

Instead of kipping pull-ups, strict pull-ups with controlled tempo can help you build strength without aggravating your condition.

When it comes to pressing movements, stick to neutral-grip dumbbell presses or incline presses, which are less likely to pinch the sensitive structures in your shoulder.

Instability or Labral Injuries

Shoulder instability or labral injuries, such as a torn labrum, can result in feelings of looseness or clicking during movement. 

These injuries often make dynamic or high-impact movements unsafe.

Exercises to Avoid: 

Dynamic overhead activities like push jerks, heavy snatches, and dips are risky for unstable shoulders. 

These movements place excessive demand on the glenohumeral joint, increasing the risk of further injury or dislocation.

Focus on Controlled Movements: 

During recovery, prioritize exercises that enhance scapular stabilization and shoulder blade retraction. 

Incorporate banded rows or isometric holds like plank variations to build strength and control. 

Gradual progression to light dumbbell external rotations or scapular stabilization drills can help improve shoulder stability before returning to more dynamic lifts.

The 4-Step Framework for Recovery

Step 1: Assessment – Determining your movement patterns

Recovery starts with a detailed assessment of your shoulder. 

To address your injury effectively, you need to identify what’s contributing to the pain, whether it’s limited range of motion, poor scapulohumeral rhythm, or weakness in the rotator cuff or deltoid muscles.

Working with a coach or physical therapist is critical in this stage. 

They’ll assess your shoulder biomechanics, including how your scapula moves during lifting, and test for muscle imbalances or stability issues. 

Identifying these impairments helps you target the root cause of your symptoms rather than just treating the pain.

Step 2: Isolate – Identifying your deficits

Once you’ve pinpointed the issue, the next step is to temporarily avoid exercises that aggravate your injury. 

While this may seem counterintuitive, isolation is about giving your shoulder the time it needs to recover.

During this phase, focus on exercises that target the impaired structures. 

For rotator cuff injuries, controlled isometric holds can help restore strength without overloading the joint. 

If your issue stems from poor scapular stabilization, incorporate resistance band exercises like scapular retractions or low rows to improve control and stability.

Step 3: Stimulate – Correcting Impairments

As your shoulder begins to heal, gradually introduce movements that strengthen your shoulder girdle and improve its stability. 

This phase is about stimulating recovery while avoiding reinjury.

Progress from isolated exercises to compound movements like banded rows or controlled push-ups. 

Incorporate proprioception exercises, such as single-arm planks, to challenge your stability and rebuild your confidence in using the injured shoulder. 

External rotation drills with resistance bands can also strengthen your rotator cuff while protecting the shoulder joint capsule.

Step 4: Integrate – Reintroducing Newfound Strength

The final phase of recovery involves reintroducing the exercises you initially avoided. 

This integration process should be gradual and deliberate, ensuring your shoulder is strong enough to handle the load and complexity of these movements.

Start with lighter loads and reduced ranges of motion. 

For instance, if you’re returning to overhead pressing, begin with a landmine press before progressing to a dumbbell or barbell. 

Monitor your form closely, focusing on scapulohumeral rhythm and shoulder blade retraction to maintain proper biomechanics.

By following this systematic approach, you’ll build resilience in your shoulder while minimizing the risk of reinjury. 

This method not only ensures a safe return to training but also promotes long-term shoulder health.

Additional Tips for Optimizing Shoulder Recovery

The Role of Mobility, Stability, and Posture

Your shoulder recovery hinges on the balance between mobility, stability, and posture. 

These three components directly influence how well your shoulder joint functions during movement and training.

Improving scapular and thoracic mobility is a foundational step. 

When your thoracic spine lacks flexibility, it forces your shoulder joint to compensate, increasing stress on tissues like the supraspinatus tendon or subacromial space. 

Exercises such as thoracic rotations and cat-cow stretches can restore flexibility, allowing for a better range of motion and more efficient shoulder biomechanics.

Stability plays an equally crucial role. 

Without proper scapular stabilization, movements like lifting or pulling can lead to poor scapulohumeral rhythm, which contributes to injuries like rotator cuff tendinopathy. 

Incorporate scapular retractions and banded shoulder blade squeezes into your routine to build the necessary control and strength in your shoulder girdle.

Lastly, posture correction is key. Rounded shoulders or a forward head posture can place chronic stress on your shoulder blades and rotator cuff. 

Focus on maintaining an ergonomic workspace and integrating exercises like band pull-aparts to counteract these imbalances. 

Improving your posture doesn’t just enhance recovery—it also prevents future injuries.

When to Seek Professional Guidance

While many shoulder injuries can be managed with proper care, there are times when you need professional intervention. 

Persistent pain, significant loss of range of motion, or symptoms like shoulder dislocation or frozen shoulder (adhesive capsulitis) are red flags that require a physical therapist or orthopedic consultation.

A professional can conduct a comprehensive assessment of your shoulder biomechanics and create a tailored plan for your recovery. 

This guidance ensures you’re addressing the root cause of your symptoms while avoiding movements that may exacerbate your injury.

Additionally, ongoing monitoring of your progress is essential. 

As your shoulder heals, your recovery plan should evolve. 

Working with a coach or therapist allows for adjustments to your program, ensuring it remains effective and aligned with your goals.

Book your free consultation here.

FAQ

How long does it typically take to recover from a shoulder injury?

Recovery time depends on the type and severity of your injury, as well as how diligently you follow your rehabilitation plan.

Minor issues, like mild tendinopathies or muscle strains, can improve in a few weeks with proper care. 

More serious injuries, such as rotator cuff tears or shoulder dislocations, may require months of physical therapy or even surgical intervention. 

Regardless of the injury, the focus should be on gradual progress. 

Work closely with a physical therapist to ensure your shoulder regains full function without rushing the process.

Are there specific warm-ups I should do before training with a shoulder injury?

Yes, warm-ups are crucial to prepare your shoulder joint and surrounding muscles for movement while minimizing the risk of aggravating your injury. 

Focus on dynamic stretches and light activation exercises, such as:

• Shoulder blade retractions to activate your scapular stabilizers.
• Resistance band external rotations for rotator cuff engagement.
• Banded shoulder distractions to improve shoulder mobility and promote blood flow.

How can I tell the difference between muscle soreness and an actual shoulder injury?

Muscle soreness is typically mild, occurs after a workout, and feels like stiffness or tenderness in the affected area. 

It often resolves within 48-72 hours and improves with light activity or stretching.
In contrast, a shoulder injury often involves sharp or persistent pain, swelling, or difficulty moving your shoulder joint. 

If you notice:

• Pain that worsens with specific movements.
• Weakness or instability in the shoulder.
• Swelling, redness, or a popping sensation.
  You may have an injury rather than soreness. When in doubt, consult a physical therapist or healthcare professional to assess your symptoms and guide your recovery.

Final Thoughts on Exercises to Avoid With a Shoulder Injury

Avoiding certain exercises is not a permanent solution but a necessary strategy to protect your shoulder in the short term. 

By focusing on recovery through the 4-step framework—Assessment, Isolate, Stimulate, and Integrate—you can address the underlying causes of your injury and gradually reintroduce movements with confidence.

Your shoulder’s recovery is a journey, but you don’t have to navigate it alone. 

If you’re looking for personalized injury management and training adaptations, book a free consultation today. 

Together, we can create a plan that helps you train pain-free and reclaim your fitness.

References: 

1. Ichinose, T., Shitara, H., Tajika, T., Kobayashi, T., Yamamoto, A., Hamano, N., Sasaki, T., Shimoyama, D., Kamiyama, M., Miyamoto, R., Takagishi, K., & Chikuda, H. (2021). Factors affecting the onset and progression of rotator cuff tears in the general population. Scientific reports, 11(1), 1858. https://doi.org/10.1038/s41598-020-79867-x

2. Garving, C., Jakob, S., Bauer, I., Nadjar, R., & Brunner, U. H. (2017). Impingement Syndrome of the Shoulder. Deutsches Arzteblatt international, 114(45), 765–776. https://doi.org/10.3238/arztebl.2017.0765 

3. Farrar, N. G., Malal, J. J., Fischer, J., & Waseem, M. (2013). An overview of shoulder instability and its management. The open orthopaedics journal, 7, 338–346. https://doi.org/10.2174/1874325001307010338 

4. Ezian K, Coffey R, Chang KV. Frozen Shoulder(Archived) [Updated 2023 Aug 28]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK482162/