What I Might Give You if You Have Anterior Shoulder Pain
Anterior shoulder pain is incredibly common — especially in dancers, lifters, aerialists, and anyone who spends a lot of time using their arms overhead. While every shoulder is different, there are a few exercises and releases I often include as part of a broader treatment plan. These help improve mechanics, reduce irritation, and support healthier movement patterns.
Here’s a breakdown of two of the most common tools I use.
1. Humeral Head Recentering
When the humeral head (the top of your upper arm bone) sits slightly forward in the socket, it can create pinching, irritation, or that familiar “front of the shoulder” ache. This gentle drill helps guide the humeral head back into a more optimal position.
How to do it:
- Stand facing a wall with your hands on the surface
- Gently sink your chest toward the wall, then
- Push the wall away
- Find the midpoint between those two positions — this is your “neutral”
- From there, rotate your arm in and out with control
This helps retrain shoulder positioning and improves the way the joint glides during movement.
2. Pec Release
Tight pecs are one of the biggest contributors to anterior shoulder discomfort. When they’re overactive or shortened, they can pull the shoulder forward, limit mobility, and create dysfunctional movement patterns.
A pec release can help:
- Reduce tension
- Improve shoulder mechanics
- Support better posture
- Decrease strain on the front of the shoulder
This can be done with a ball, foam roller, or manual therapy depending on what your body responds to best.
A Quick but Important Reminder
These exercises can be incredibly helpful — but only when they’re part of a complete, personalised treatment plan. Anterior shoulder pain can come from many different sources, and what works for one person may not be right for another.
Always get assessed so you know exactly what your shoulder needs and why.
