How do you fix a weak shoulder?

Written by Dr Ajay Shakya, BPT, MPT (Neurological Conditions)  
Published: 21 April, 2023 | Last updated: July, 2026
The clinical content has been checked against peer-reviewed literature. See the References listed below.

The aim of this article is to look at ways of correcting a weak shoulder. Before we begin to examine the subject, let us consider how to fix a weak shoulder. We should learn more about the shoulder joint and its functional stability. The shoulder joint is complex and highly mobile, enabling the arm to have a broad range of motion. It consists of three main bones: the humerus (the upper arm bone), the scapula (the shoulder blade), and the clavicle (the collarbone). Proper stability of the shoulder joint is essential for normal function and injury prevention.

Stability of the shoulder joint

The functional stability of the shoulder joint is maintained through a combination of static and dynamic stabilizers:

1. Static stabilizers are the ligaments and joint capsules that give structural support, and the glenohumeral ligaments, the coracohumeral ligament, and the labrum (that is, the fibrous rim around the glenoid cavity) all play a part in the stability of the shoulder joint.
2. Dynamic stabilizers comprise the muscles and tendons that surround the joint and are collectively referred to as the rotator cuff. The muscles of the rotator cuff (that is, the supraspinatus, infraspinatus, teres minor, and subscapularis) assist in controlling the position and the movement of the humeral head in the glenoid cavity and offer dynamic stability as well as produce the forces needed for shoulder movements.

Causes of weak shoulder

There are several reasons why the shoulders may be weak. Among the more common causes are:

1. A sedentary lifestyle can cause muscle weakness and imbalance, including in the muscles surrounding the shoulders. Because these muscles are not used enough, they can become weak and less stable.
2. Slouching or maintaining poor posture for a long time can put significant stress on the shoulders and cause the surrounding muscles to weaken. Having rounded shoulders and a forward-head posture can lead to muscular imbalances and weakness.
3. Muscle imbalances can cause weakness, since if the muscles that support the shoulders on the front of the body (for example, the pectorals) are stronger than the muscles on the back of the body (such as the rhomboids and rear deltoids), this results in weakness and instability.
4. Overuse or repetition of movements can cause muscle fatigue and weakness due to inadequate rest and recovery. This kind of situation is typical in jobs or athletic activities that involve repeated shoulder movements.
5. In the case of injury or trauma, previous shoulder injuries—such as rotator cuff tears, dislocations, or fractures—can lead to muscle weakness and compromise shoulder stability. Such injuries may necessitate rehabilitation and specific exercises to restore strength.
6. As people get older, their muscle mass and strength naturally decrease; this applies to the shoulder muscles as well. Age-related muscle loss, known as sarcopenia, can lead to shoulder weakness.
7. Some neurological conditions, such as nerve damage or spinal cord problems, can cause shoulder muscles to weaken and affect their function.

Related to: How to Speed Up Sore Muscle Recovery

Individual factors and circumstances will vary, and several causes may contribute to weak shoulders.

What is the way of repairing a weak shoulder?

To correct a weak shoulder, you need to combine exercises with various strategies to strengthen the muscles, enhance stability, and address any imbalances. The following are some exercises commonly recommended for addressing shoulder weakness.

This exercise targets the rotator cuff muscles.

• Keep your elbow bent at a 90-degree angle, place your upper arm against your side, and position your forearm forward.
• In your hand, hold either a resistance band or a light dumbbell.
• Turn your forearm outward, away from your body, and keep your elbow against your side.
• Get back to the starting position bit by bit.
• Do 2 to 3 sets of 10 to 15 repetitions on each side.

The shoulder press is an exercise that targets the deltoids and helps develop overall shoulder strength.

• Hold a dumbbell in each hand and sit or stand with your palms facing forward.
• Raise the dumbbells to shoulder height, keeping your elbows at 90 degrees and your upper arms level with the ground.
• Raise the dumbbells up until your arms are completely extended overhead.
• Bring the dumbbells down slowly to the starting position.
• Do 2 to 3 sets of 10 to 15 repetitions.

Bent-over rows: This exercise works the muscles in the upper back and helps balance shoulder strength.

• Place your feet about shoulder-width apart, with your knees slightly bent.
• Hold a dumbbell in each hand, with your palms facing your body.
• Bend forward at the hips, keeping your back straight and your core engaged.
• Fold your elbows and pull the dumbbells towards your chest, making sure that your shoulder blades are squeezed together.
• Bring the dumbbells down slowly to the starting position.
• Do 2 to 3 sets of 10 to 15 repetitions.

The scapular retraction exercise targets the muscles that retract and stabilize the shoulder blades.

• Keep your back straight and allow your shoulders to relax, whether you are standing or sitting.
• Bring your shoulder blades together and keep that position for a few seconds.
• Release and repeat.
• Do 2 to 3 sets of 10 to 15 repetitions.

The plank shoulder taps work the core and place a demand on shoulder stability.

• Begin in a plank position with your hands directly under your shoulders and your body kept in a straight line.
• Raise one hand and tap the shoulder on the opposite side, making sure that your core and hips remain stable.
• Put one hand on the ground, then do the same with the other hand.
• Keep alternating, either for a specified number of repetitions or for a specified period of time.
• Do 2 to 3 sets of 10 to 15 taps on each side.

Begin with lighter weights or resistance, then increase them as your strength develops. It is important to maintain good form and technique when doing these exercises to obtain the best results and avoid injury. For further advice and for exercises that are tailored to your particular situation and any existing conditions, you should see a healthcare professional or a qualified fitness trainer.

Read more: 

• Piriformis Syndrome Exercises and Stretches: Quick Relief!
• Which exercises improve sacroiliac joint dysfunction?

Conclusion

If you want to strengthen a weak shoulder, you have to take a well-rounded approach which involves building up the muscles, enhancing stability, and dealing with the underlying reasons such as bad posture, a lack of activity, and previous injuries. Exercises including shoulder external rotations, shoulder presses, bent-over rows, scapular retractions, and plank shoulder taps are effective in working the rotator cuff, the deltoids, and the upper back. In order to prevent injury, you should begin with light resistance, concentrate on correct technique, and then slowly increase the amount of work. Since long-term improvement depends on patience and consistency, you should pay attention to how your body feels and get advice from a healthcare professional or a qualified trainer so that a safe and individualised exercise programme can be developed.

FAQs

Q-1: What is the primary cause of shoulder pain?

Answer: While the cause of shoulder pain may differ, it is generally due to problems with the rotator cuff, for example, tendinitis or tears, shoulder impingement, or conditions such as frozen shoulder, arthritis, or bursitis.

Q-2: What is the way of relieving shoulder pain?

Answer: If you want to alleviate shoulder pain, you could try resting, using ice or heat, taking over-the-counter pain relievers, doing some gentle shoulder exercises, getting physical therapy, receiving a massage, improving your posture, and making ergonomic changes.

Q-3: Can gas lead to shoulder pain?

Yes, gas can cause pain in the shoulder region. This occurs because the diaphragm, the muscle that separates the chest and abdominal cavities, shares nerve pathways with those of the shoulder. When there is excess gas in the digestive system, it can put pressure on the diaphragm and thus cause discomfort or pain in the shoulder. This kind of pain, referred to as "referred shoulder pain", can occur together with other symptoms such as bloating, belching, or abdominal discomfort. Should you have ongoing or severe shoulder pain, it is advisable to see a healthcare professional to determine the exact cause and receive appropriate treatment.

Q-4: How can I tell whether my shoulder pain is of heart origin?

Ans: It is difficult to determine whether shoulder pain is related to the heart without a proper medical assessment, but there are some symptoms that may indicate heart-related shoulder pain. These include:

• Pain may radiate: Shoulder pain associated with the heart can spread from the chest to the left shoulder or down the left arm.
• Tightness or pressure: The pain may feel like tightness or pressure rather than sharp, localized pain.
• Accompanying symptoms: Heart-related shoulder pain often comes with chest pain, shortness of breath, dizziness, nausea, or sweating.
• Exertional pattern: Heart-related shoulder pain may be triggered or worsened by physical exertion or emotional stress.

If you experience any of these symptoms or are concerned about your shoulder pain, seek immediate medical attention. A healthcare professional can evaluate your symptoms, perform diagnostic tests, and provide a proper diagnosis. It's always better to err on the side of caution when it comes to potential heart-related issues.

Q-5:Can stress cause shoulder pain?

Ans: Yes, stress can cause shoulder pain. Stress often leads to muscle tension and tightness, and shoulder muscles are particularly susceptible to this. Prolonged or chronic stress can result in muscle stiffness, knots, or trigger points in the shoulder area, leading to discomfort or pain. Stress can also contribute to poor posture and increased muscle tension, which can worsen shoulder pain. Managing stress through relaxation techniques, stress-reduction strategies, and self-care can help alleviate stress-related shoulder pain.

Q-6: Can a massage help with shoulder pain?

Ans: Yes, a massage can help relieve shoulder pain. Massage therapy can help relax the muscles, improve blood circulation, reduce muscle tension, and promote healing in the shoulder area. It can target specific muscles and soft tissues that may be contributing to the pain. However, the effectiveness of massage therapy may vary depending on the underlying cause of shoulder pain. Consult a qualified massage therapist or healthcare professional to determine the appropriate type of massage and techniques for your specific condition.

Q-7: What organs cause left shoulder pain?

Ans: Organs that can cause left shoulder pain through referred pain include:

• A heart attack or angina may cause pain in the left shoulder.
• The gallbladder may cause pain in the left shoulder if it is inflamed or if gallstones are present.
• The liver may cause referred pain in the left shoulder due to diseases or conditions such as hepatitis.
• The spleen may enlarge or be affected by conditions such as infection or injury, which can cause left shoulder pain.
• The diaphragm may cause pain in the left shoulder if it is irritated or inflamed, for example, in cases of diaphragmatic hernia or diaphragmatic pleurisy.
• The stomach may cause pain in the left shoulder under certain conditions, such as gastritis or gastric ulcers.

Although these organs may cause pain in the left shoulder, further symptoms and a medical assessment are required to identify the underlying cause. When you are experiencing continuous or severe pain in your left shoulder, you should see a healthcare professional for an accurate diagnosis and suitable treatment.

Q-8: Can shoulder pain be a symptom of gastritis?

Ans: Shoulder pain is generally not regarded as a direct symptom of gastritis. Gastritis involves inflammation of the stomach lining and typically causes abdominal pain or discomfort, nausea, vomiting, and indigestion. Yet in certain instances, pain can be felt in the shoulder or upper back due to irritation or inflammation in the stomach or surrounding areas. This condition is called referred pain and occurs when pain that starts in one part of the body is perceived in a different area. If you have shoulder pain along with other gastrointestinal symptoms, see a healthcare professional to identify the underlying cause and receive appropriate treatment.

References

1. Fu W, Kim TG, Kim SY. Comparison of scapular position and periscapular muscle strength in male subjects with and without forward head rounded shoulder posture. J Back Musculoskeletal Rehabil. 2026. https://doi.org/10.1177/09593020261436167

2. Doherty TJ. Invited review: Aging and sarcopenia. J Appl Physiol. 2003. https://journals.physiology.org/doi/full/10.1152/JAPPLPHYSIOL.00347.2003

3. Effectiveness of the therapeutic rehabilitation methods applied to the scapula on rotator cuff pathologies: A systematic review of randomized controlled trials. Musculoskeletal Science and Practice (ScienceDirect). https://www.sciencedirect.com/science/article/abs/pii/S0894113025000754

4. Scapular stabilization exercise training improves treatment effectiveness on shoulder pain, scapular dyskinesis, muscle strength, and function in patients with subacromial pain syndrome: A randomized controlled trial. PubMed. https://pubmed.ncbi.nlm.nih.gov/38432789/

5. Ott K, Iwanaga J, Dumont AS, Loukas M, Tubbs RS. Postprandial Referred Shoulder Pain: A Case Report. Cureus (PMC). https://pmc.ncbi.nlm.nih.gov/articles/PMC9246054/

6. Foreman RD, Garrett KM, Blair RW. Mechanisms of cardiac pain. PubMed. https://pubmed.ncbi.nlm.nih.gov/25880519/

7. Influence of the phrenic nerve in shoulder pain: A systematic review. Physical Therapy in Sport (ScienceDirect). https://www.sciencedirect.com/science/article/abs/pii/S1746068919300318

This material is for informational purposes only and should not be regarded as medical advice.

DR

Ajay Shakya

BPT, MPT (Neurological Conditions) · 10+ years of experience

Certified physiotherapist and manual therapist with over 10 years of clinical experience. Specializes in neurological rehabilitation, back pain, neck pain, and sports injuries.

BPT Graduation MPT Neurological Certified Manual Therapist

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