Let me show you the first, most common mistake that my patients are making that has led them to their shoulder pain.
❌If you’re doing push ups and shoulder presses like this, you’re out of scapular plane and in the path of most resistance.
To get to the path of least resistance, your arms should be at a 30-60° angle.
✅This way, there is no strain on the shoulders.
That’s Mistake #1…tune in to my next video to see Mistake #2 🔥
Through my personal experience working with many patients dealing with shoulder pain, I've noticed a recurring theme: improper arm positioning during common exercises like push ups and shoulder presses. When the arms are extended straight out or too close to the body, they exit the scapular plane—the natural alignment of the shoulder blade—and fall under excessive resistance, which stresses the delicate structures within the shoulder joint. What I tell my patients is to focus on maintaining their arms at a 30-60° angle relative to their torso, aligning with the scapular plane. This subtle adjustment dramatically reduces the load on the shoulder joint by following the path of least resistance. In practice, this means when performing push ups or shoulder presses, try slightly angling your elbows out rather than flaring them out wide or keeping them pinned to your sides. I remember when one patient came to me after months of persistent shoulder discomfort despite regular exercise. After evaluating her technique, it was clear she was performing push ups with her arms perpendicular to her body — completely out of the scapular plane. By coaching her to adjust her arm angle into that 30-60° range, not only did her shoulder pain subside over time, but she also gained better control and strength in the muscles supporting her shoulders. Implementing these mechanics consistently helps protect the rotator cuff tendons and bursae from unnecessary compression and strain. It also encourages proper scapular movement, which is essential for overall shoulder function and injury prevention. If you suffer from shoulder pain or wish to avoid it, I highly recommend experimenting with your arm positioning during these exercises. Record yourself, get feedback, or seek professional guidance to ensure you’re moving within the scapular plane. Remember, protecting your shoulders isn’t about avoiding effort but performing movements smartly — choosing the path of least resistance to keep those joints healthy and functional for the long term. Keep tuning in for more insights on avoiding the top mistakes that lead to shoulder pain.
