Does your shoulder start to ache when you serve in tennis, shoot a netball, play basketball or spend a long time working with your arms overhead?

Shoulder pain with overhead movement is something we commonly see in active people — and it doesn’t only affect athletes.

In our latest video, BSPC Sports Physiotherapist – Matt Coridas explains why your shoulder can become sore after an increase in overhead activity and demonstrates three simple exercises that can help build strength and control around the shoulder.

 

What is an “overhead athlete”?

When we think about overhead athletes, sports such as tennis or badminton may immediately come to mind.

But the term can apply to anyone who regularly spends time with their arm above shoulder height.

This may include:

  • Tennis and badminton players
  • Netballers
  • Basketballers
  • Other throwing or overhead athletes
  • People completing repetitive overhead work
  • Even someone who has recently spent a weekend painting their house!

If your shoulder has suddenly been asked to do much more than it is accustomed to, you may notice it becoming sore or irritated.

Why can your shoulder become sore?

One of the key concepts Matt discusses in the video is workload.

Your shoulder gradually adapts to the amount of activity you normally do. But if there is a sudden increase — such as a big tournament, extra training, multiple games in a weekend or a large DIY project — your shoulder workload can spike.

Matt describes this as entering the “ouch zone” — where the shoulder is being asked to tolerate more than it is currently accustomed to.

Strengthening the muscles around the shoulder may be one part of helping it better manage these demands.

3 exercises Matt demonstrates in the video

Matt takes you through three simple shoulder-strengthening exercises:

1. Shoulder Shrug

A controlled, resisted shrug designed to work the muscles around the shoulder and shoulder blade.

2. Shoulder External Rotation

An exercise commonly used to strengthen the muscles that help support and control the shoulder.

3. Scapular Strengthening

A movement focused on improving strength and control around the shoulder blades.

Matt demonstrates exactly how to set up each exercise, the key technique points to look for, and different options using resistance bands or light dumbbells.

 

If you experience shoulder pain when reaching overhead, playing sport or completing repetitive overhead activities, watch the full video to see exactly how Matt performs each exercise and the important technique cues to keep in mind.

If your shoulder remains painful despite modifying your activity and trying appropriate exercises, it may be worth having it assessed.

At Balwyn Sports & Physiotherapy Centre, our physiotherapists can assess your shoulder, help identify what may be contributing to your symptoms and develop an individual treatment and rehabilitation plan to help you get back to the activities you enjoy.

Need some help with a sore shoulder? Book an appointment with our physiotherapy team today.