Shoulder pain
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🤔 What Is It?
The rotator cuff is a group of four small muscles in the shoulder that stabilise and move the shoulder joint. These muscles — supraspinatus, infraspinatus, subscapularis, and teres minor — work together to keep the arm bone centred in the socket.
A rotator cuff injury happens when one or more of these muscles or their tendons becomes irritated, inflamed, or torn. This can be due to:
Overuse or repetitive lifting
A fall or sudden movement
Age-related degeneration
You may feel pain with overhead movement, reaching behind your back, lifting objects, or lying on the affected side.
💡 Common Physiotherapy-Related Causes:
Tendinopathy or tendon overload from repetitive strain
Partial or full-thickness tear due to trauma or degeneration
Poor shoulder blade control increasing load on the cuff
Impingement or posture-related overload
Muscle imbalance or weakness following disuse or previous injury
🛠️ What You Can Do:
✅ Avoid painful overhead movements for now
✅ Apply ice in the early stages to manage inflammation
✅ Keep the shoulder gently moving — don’t completely rest it
✅ Improve posture and desk ergonomics
✅ Try isometric shoulder holds (if comfortable) to keep the cuff active
✅ Book an assessment to determine if it's a tear, tendinopathy, or referred pain
👩⚕️ How Physio Can Help:
Assess whether your pain is coming from the rotator cuff or another structure
Test strength, control, and shoulder mechanics
Provide hands-on therapy for pain relief and mobility
Prescribe a progressive rehab plan including strength, posture, and movement retraining
Guide return to lifting, training, or sport without re-injury
Liaise with your GP or specialist if imaging or surgical referral is required
🙋♀️ Answers to Common Questions
1. How do I know if I have a rotator cuff injury?
Common signs include:Pain with lifting your arm overhead or out to the side
Difficulty sleeping on the affected shoulder
Weakness or fatigue when using your arm
A feeling of catching, clicking, or “dead arm” during activity
2. Do I need a scan to confirm it?
Not always. Physiotherapists can often diagnose rotator cuff injuries through movement and strength tests. Imaging (ultrasound or MRI) may be used if your symptoms are severe, persistent, or if a full tear is suspected.3. Can a torn rotator cuff heal without surgery?
Yes — many partial tears and overuse injuries respond well to physiotherapy. Even some full-thickness tears can be managed non-surgically with good results, especially if you're not planning a return to high-level sport.4. Should I stop using my arm?
No — complete rest can lead to stiffness and muscle loss. We recommend modifying movements, staying gently active, and gradually rebuilding strength with a targeted rehab plan.5. How long does it take to heal a rotator cuff injury?
Mild to moderate injuries often improve in 6–12 weeks with consistent rehab. More severe tears or long-standing cases may take longer. Early treatment gives the best outcomes.6. Will physio help if I’ve had shoulder pain for months?
Yes — even chronic cases can respond well to a structured rehab plan that includes strength, posture correction, and movement retraining.7. What exercises help the rotator cuff?
Physios often prescribe:Isometric holds in early stages
Resistance band work (external rotation, scapular retraction)
Shoulder control drills and postural re-training
Exercises must be tailored to your specific stage and symptoms — avoid guessing from YouTube!
8. Can I keep training at the gym with a rotator cuff injury?
Usually, yes — with guidance. We’ll help you modify your program so you can continue training while protecting and strengthening your shoulder. -
🤔 What Is It?
Shoulder impingement syndrome occurs when the soft tissues in your shoulder — particularly the rotator cuff tendons or the bursa — get pinched or compressed in the space between the arm bone (humerus) and the top of the shoulder blade (acromion).
This space is known as the subacromial space, and if it narrows due to poor movement or posture, it can cause pain, inflammation, and reduced movement — especially when reaching overhead, across the body, or behind the back.
💡 Common Physiotherapy-Related Causes:
Poor shoulder blade control during movement
Rounded shoulders or forward head posture
Overuse from repetitive overhead lifting or sport
Rotator cuff weakness or tightness
Bursal irritation due to postural or strength imbalances
🛠️ What You Can Do:
✅ Avoid aggravating overhead movements in the short term
✅ Use ice after activity if the shoulder feels hot or inflamed
✅ Improve posture: sit tall, shoulders back and down
✅ Try gentle shoulder blade mobility drills (scapular retractions, wall slides)
✅ Don’t push through sharp pain — seek an assessment early
👩⚕️ How Physio Can Help:
Assess your posture, movement patterns, and muscle control
Use hands-on treatment to reduce irritation and improve joint mobility
Identify and correct the root cause — not just the painful area
Design a progressive strength and control program
Re-train shoulder blade (scapular) and rotator cuff function
Guide your safe return to work, gym, or sport
🙋♀️ Answers to Common Questions
1. What does shoulder impingement feel like?
You’ll often feel a sharp or pinching pain in the front or side of the shoulder, especially when:Reaching overhead
Putting on a shirt or bra
Lifting something away from your body
Lying on the affected shoulder
2. Is impingement the same as a rotator cuff tear?
Not quite — but they can be related. Impingement often leads to irritation of the rotator cuff, and if left untreated, it can progress to a partial or full-thickness tear. Physio helps treat it early to prevent further damage.3. Do I need a scan to confirm shoulder impingement?
Usually not. Physiotherapists can assess impingement clinically using specific tests and movement analysis. Imaging is only needed if symptoms don’t improve or if a tear is suspected.4. Can poor posture cause impingement?
Yes — rounded shoulders, slouched posture, and weak postural muscles reduce the subacromial space and increase compression of soft tissues during movement.5. Should I rest my shoulder completely?
No — but avoid pushing into pain. Modified movement and guided strengthening are key. We’ll help you stay active while healing.6. How long does it take to recover?
Mild cases can improve in 4–6 weeks with physio. More stubborn or long-term cases may take a few months — especially if strength and movement control need rebuilding.7. Can I still go to the gym or train with shoulder impingement?
Often yes — but exercises may need to be modified or replaced short-term. Avoid overhead pressing, dips, or upright rows until cleared. We’ll help adapt your training safely.8. Will this come back?
It can — especially if the underlying mechanics or posture aren’t corrected. Our goal is to address the root cause and give you the tools to prevent flare-ups in the future. -
🤔 What Is It?
Frozen shoulder is a condition where the shoulder joint capsule becomes thickened and tight, causing pain, stiffness, and reduced movement. It typically develops slowly over time and can significantly affect everyday tasks like dressing, reaching, or sleeping.
It most commonly affects people between 40–60 years old, and may occur after an injury, surgery, or sometimes for no clear reason at all. It can also be more common in people with diabetes or thyroid conditions.
Frozen shoulder progresses through three stages:
Freezing stage – increasing pain and loss of motion
Frozen stage – less pain, but stiffness dominates
Thawing stage – gradual return of motion
💡 Common Physiotherapy-Related Causes:
Post-injury or post-surgical shoulder immobilisation
History of shoulder trauma, strain, or disuse
Underlying systemic conditions (e.g. diabetes, thyroid dysfunction)
Possible immune or inflammatory component
Often appears without clear cause — known as “idiopathic”
🛠️ What You Can Do:
✅ Stay as active as pain allows — gentle movement is better than rest
✅ Use heat to warm up the shoulder before exercise
✅ Modify daily activities to reduce strain
✅ Avoid aggressive stretching that increases pain
✅ Seek professional guidance to match treatment with your current stage
👩⚕️ How Physio Can Help:
Identify your stage of frozen shoulder and adjust treatment accordingly
Use manual therapy and gentle mobilisation to maintain or improve range
Guide you through safe mobility and strengthening exercises
Help with pain relief strategies (heat, dry needling, isometrics)
Support long-term recovery and return to function
Educate you about realistic timelines and progression
🙋♀️ Answers to Common Questions
1. How do I know if I have frozen shoulder?
You may have frozen shoulder if:Your shoulder feels progressively stiff and painful
You struggle with dressing, reaching, or lifting your arm above shoulder height
Movement becomes limited in all directions, not just one
Pain is often worse at night or when still, especially in the early stages
2. What causes frozen shoulder?
In many cases, the exact cause is unknown. It can develop after injury or surgery, or be triggered by inflammation, immune response, or metabolic issues. You’re at higher risk if you’re over 40, diabetic, or have a thyroid condition.3. How long does frozen shoulder last?
It can take anywhere from 6 months to 2 years to fully resolve, depending on the person and stage. Physio helps guide recovery, reduce pain, and speed up the return of movement.4. Is frozen shoulder permanent?
No — while it can last a long time, most people regain nearly full motion over time. Early physio intervention and consistent movement usually lead to better outcomes.5. Can physio help with frozen shoulder?
Absolutely. Physio helps by:Relieving pain
Maintaining mobility
Guiding stage-appropriate rehab
Preventing long-term stiffness
The approach changes depending on your stage of recovery.
6. What’s the difference between frozen shoulder and a rotator cuff tear?
Frozen shoulder involves global stiffness in all directions, while rotator cuff injuries usually cause pain in specific positions with weakness or clicking. A physio can tell the difference in an assessment.7. Should I stretch my frozen shoulder?
Only gently — and only within your pain limits. Aggressive stretching can worsen inflammation in the early stages. We’ll give you safe, targeted mobility work suited to your current phase.8. Do I need a cortisone injection?
Sometimes — especially in the early “freezing” stage to manage inflammation and pain. We often work alongside your GP or specialist to determine if this is right for you. -
🤔 What Is It?
Shoulder bursitis is inflammation of the bursa, a small fluid-filled sac that cushions the space between your shoulder tendons and bones — particularly in the subacromial space beneath the top of your shoulder blade (acromion).
When irritated, the bursa becomes swollen and painful, especially when moving the arm overhead, across the body, or while lying on that side. This condition can appear on its own or alongside issues like rotator cuff tendinopathy or shoulder impingement.
💡 Common Physiotherapy-Related Causes:
Repetitive overhead movement or lifting
Poor posture narrowing the subacromial space
Muscle imbalances or rotator cuff weakness
Previous trauma or shoulder strain
Compensations from neck or upper back dysfunction
🛠️ What You Can Do:
✅ Apply ice to reduce inflammation in the first 48–72 hours
✅ Avoid sleeping on the painful shoulder
✅ Use a pillow under your arm for support when sleeping on your back
✅ Modify painful activities — especially overhead or across-body movements
✅ Start gentle range-of-motion exercises as pain allows
👩⚕️ How Physio Can Help:
Identify if the pain is bursitis, rotator cuff, or impingement-related
Use hands-on therapy and taping to offload the bursa
Guide range-of-motion and isometric loading exercises
Correct underlying posture and shoulder blade control issues
Help you return to full activity or training without flare-ups
Liaise with your GP if cortisone injection is required for severe cases
🙋♀️ Answers to Common Questions
1. What does shoulder bursitis feel like?
You may feel:A sharp or aching pain at the front or side of the shoulder
Pain when lifting your arm, especially overhead or sideways
Discomfort lying on that side at night
A sensation of swelling or “pinching” when moving
2. What causes shoulder bursitis?
It’s often caused by repetitive overhead movement, poor posture, or shoulder muscle imbalance. It can also develop after a strain, fall, or shoulder overload at the gym or during sport.3. Is bursitis the same as rotator cuff injury?
No — but they’re closely linked. Bursitis is inflammation of the bursa, while rotator cuff issues involve the tendons. They can occur together, which is why a proper assessment is important.4. Should I rest or keep moving?
Avoid painful overhead movements, but don’t completely stop using your arm. Gentle mobility work and physio-guided exercises help the bursa settle faster and prevent stiffness.5. Do I need a cortisone injection?
In some cases, yes — particularly if pain is severe or not settling with treatment. Your physio and GP can help decide if cortisone is appropriate, and physio will guide your rehab before and after.6. How long does shoulder bursitis take to heal?
Mild to moderate cases typically improve in 4–6 weeks with proper care. Longer-standing or recurring bursitis may take longer if underlying movement issues aren’t addressed.7. Will bursitis come back?
It can — especially if the cause (poor posture, muscle imbalance, etc.) isn’t treated. Physio helps address the root cause, not just the inflammation.8. Can I keep training or going to the gym?
Often yes — but some movements (like overhead pressing or dips) may need to be modified or paused temporarily. We’ll help tailor a pain-free training plan. -
🤔 What Is It?
The AC joint (acromioclavicular joint) is located at the very top of your shoulder, where the collarbone (clavicle) meets the top of the shoulder blade (acromion). An AC joint sprain or injury occurs when the ligaments around this joint are stretched or torn — often from a fall, direct contact, or heavy lifting.
It causes pain at the top of the shoulder, especially with:
Pushing, pulling, or lifting movements
Reaching across the body
Sleeping on that side
Bench press, dips, or overhead work
The injury can range from a mild sprain to a complete separation of the joint (shoulder separation), though most cases are mild to moderate and respond well to physiotherapy.
💡 Common Physiotherapy-Related Causes:
Fall onto the shoulder or outstretched arm (e.g. football, mountain biking)
Repetitive overload (e.g. bench press, push-ups, dips)
Carrying heavy weights overhead or across the body
Lifting injuries from poor technique
Traction through the shoulder (e.g. holding a heavy object away from the body)
🛠️ What You Can Do:
✅ Rest from aggravating movements like pushing, pressing, or carrying
✅ Apply ice for the first 48–72 hours to reduce swelling and inflammation
✅ Use a sling if advised, but don’t immobilise for too long
✅ Sleep with a pillow under the elbow to reduce strain on the joint
✅ Start gentle shoulder blade and mobility exercises as pain settles
👩⚕️ How Physio Can Help:
Assess the severity of the AC joint injury (Grade 1–3)
Use manual therapy, taping, or dry needling to reduce pain and muscle spasm
Guide a return-to-lifting plan with shoulder control and strength
Provide progressive rehab exercises to support joint stability
Address postural or scapular control issues that may contribute to strain
Refer for imaging or orthopaedic input if a severe separation is suspected
🙋♀️ Answers to Common Questions
1. How do I know if it’s my AC joint that’s injured?
You’ll likely feel pain or tenderness right on top of the shoulder, especially when:Reaching across your body
Doing push-ups or pressing weights
Sleeping on that side
Pressing directly on the joint
2. What’s the difference between a shoulder dislocation and an AC joint injury?
A shoulder dislocation involves the ball-and-socket joint (glenohumeral joint). An AC joint injury involves the connection between the collarbone and shoulder blade. They feel and look different — physio can distinguish between the two in assessment.3. Do I need a sling or strapping?
Sometimes — especially in the early stage for pain relief. We often use supportive taping or bracing to help settle the area, but long-term rehab is more important than bracing alone.4. How long does an AC joint sprain take to heal?
Mild to moderate sprains typically improve in 4–8 weeks with physio. Higher-grade separations may take longer, and in rare cases, surgery may be needed — we’ll help you identify the best path forward.5. Will I be able to lift weights again?
Yes — with the right progression. We’ll guide you back to pressing, pushing, and lifting safely, using control-focused rehab to avoid re-injury.6. Should I stop training completely?
Not necessarily. You’ll likely need to avoid or modify specific upper body movements (like bench press or dips) for a few weeks. Lower body and cardio can usually continue — we’ll show you how.7. Can AC joint issues become chronic?
They can if not managed properly. Chronic AC joint pain is often due to poor rehab, early return to overload, or ongoing poor scapular control. That’s why a guided recovery is key.8. What’s a Grade 1, 2, or 3 AC joint injury?
Grade 1: Mild sprain, no visible deformity
Grade 2: Partial ligament tear, slight bump on the shoulder
Grade 3: Complete separation, noticeable deformity
Physio treats Grades 1–2 effectively, and Grade 3s are often managed conservatively unless severe.
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🤔 What Is It?
Shoulder instability occurs when the structures that normally keep the shoulder joint in place — including the capsule, ligaments, and rotator cuff muscles — become too loose or weak, allowing the ball (humerus) to move excessively in the socket (glenoid).
This can lead to:
A full dislocation (the ball pops out of the socket)
A subluxation (a partial or brief shift out of place)
Ongoing feelings of looseness, clicking, or “dead arm” sensation
Instability is common after a traumatic dislocation (e.g., sporting collision or fall), but it can also develop from repetitive overhead activity, poor posture, or genetic hypermobility.
💡 Common Physiotherapy-Related Causes:
Previous shoulder dislocation or subluxation
Ligament laxity (naturally or from injury)
Weakness or poor control of the rotator cuff and scapular stabilisers
Repetitive throwing or overhead sports
Poor postural habits or prolonged shoulder loading
🛠️ What You Can Do:
✅ Avoid high-risk positions (e.g., arm out to the side and rotated back) in early stages
✅ Use ice after any flare-ups or subluxations
✅ Strengthen your rotator cuff and shoulder blade muscles under physio guidance
✅ Be patient — control and strength take time to rebuild
✅ Seek a physio assessment if you feel your shoulder “slips” or feels unreliable
👩⚕️ How Physio Can Help:
Assess your type and direction of instability (anterior, posterior, multidirectional)
Guide a progressive strength and control program
Focus on neuromuscular retraining to improve joint awareness (proprioception)
Teach you to avoid high-risk positions or movements during recovery
Monitor for signs of structural damage (e.g., labral tear, Bankart lesion)
Refer to a specialist if symptoms persist despite conservative rehab
🙋♀️ Answers to Common Questions
1. What does shoulder instability feel like?
Common symptoms include:A feeling of looseness or slipping
Sudden “dead arm” sensation with movement
Clicking or popping sounds
Anxiety or discomfort in certain positions (like arms overhead or behind your head)
Pain during throwing, gym work, or contact
2. What’s the difference between instability and a dislocation?
A dislocation is when the shoulder fully comes out of the socket. Instability can be more subtle — like repeated subluxations or the feeling that the joint is going to slip or give way. Dislocations usually lead to longer-term instability if not properly rehabbed.3. Will it keep popping out again?
It can — especially if the initial injury wasn’t fully rehabbed, or if you're returning to high-risk sports too soon. The key is a structured, progressive rehab plan focused on strength, control, and movement patterns.4. Can physio fix chronic shoulder instability?
Yes — many cases of non-traumatic or mild instability respond very well to rehab. Even after a full dislocation, physiotherapy is often the first step before considering surgery.5. How long does it take to recover from shoulder dislocation or instability?
Mild instability may improve in 6–12 weeks. Post-dislocation rehab often takes 3–6 months, especially for return to sport. We tailor your plan to your goals and activity level.6. Do I need surgery for shoulder instability?
Only in some cases — particularly if you've had multiple dislocations or structural damage like a labral tear. We’ll refer you for further imaging or orthopaedic input if needed, and physio is still crucial before and after surgery.7. Can I go back to sport after a shoulder dislocation?
Yes — with the right rehab. We’ll guide you through sport-specific return-to-play progressions, including testing your strength, control, and joint stability before clearance.8. What exercises help stabilise the shoulder?
Rehab includes:Rotator cuff strengthening (external rotation, isometrics)
Scapular control drills (retractions, wall slides)
Proprioception and stability training (plank variations, band-resisted control work)
These must be introduced gradually and safely — we’ll build the right plan for you.
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🤔 What Is It?
The labrum is a ring of cartilage that lines the rim of the shoulder socket (glenoid), helping to stabilise the ball-and-socket joint. A labral tear occurs when this cartilage becomes damaged or detached, usually from trauma, overuse, or a shoulder dislocation.
There are different types of labral tears:
SLAP lesion (Superior Labrum Anterior to Posterior) – common in overhead athletes and lifters
Bankart lesion – often seen after shoulder dislocations, especially in younger clients
Degenerative labral tears – more common with age or chronic overload
Labral tears can cause deep shoulder pain, clicking or catching, and feelings of instability or weakness — especially during throwing, pressing, or rotating movements.
💡 Common Physiotherapy-Related Causes:
Shoulder dislocation or subluxation
Repetitive overhead activity (e.g. throwing, swimming, Olympic lifting)
Trauma or fall on an outstretched arm
Heavy or uncontrolled gym lifting (e.g. bench press, jerks, pull-ups)
Poor scapular and rotator cuff control
🛠️ What You Can Do:
✅ Avoid aggravating movements like deep pressing or fast overhead lifts
✅ Use ice if inflamed, and avoid sleeping directly on the affected side
✅ Start gentle, pain-free mobility and control work
✅ Focus on posture and shoulder blade positioning
✅ Get assessed early — labral tears are often misdiagnosed as impingement or tendinopathy
👩⚕️ How Physio Can Help:
Perform clinical tests to detect labral involvement vs other shoulder causes
Guide a tailored strength, control, and stability program
Address any underlying instability or movement compensation
Liaise with your GP or specialist if imaging or surgical opinion is required
Provide return-to-gym or sport progressions, reducing re-injury risk
Pre- and post-surgical rehab if surgery is recommended
🙋♀️ Answers to Common Questions
1. What does a labral tear feel like?
Common signs include:Deep, dull pain inside the shoulder
Clicking, catching, or “sticking” during movement
Weakness or instability when lifting, pressing, or rotating
A feeling of “not trusting” the shoulder — especially overhead or under load
2. What causes a labral tear?
SLAP tears are often caused by repetitive overhead work or forceful pulling
Bankart tears are commonly from shoulder dislocations
Degenerative tears can develop over time with wear and tear or poor movement mechanics
3. How is a labral tear diagnosed?
A physiotherapist can often detect it using special tests and movement assessment. MRI with contrast (MR arthrogram) is the gold standard for confirmation — we’ll refer if needed.4. Do I need surgery for a labral tear?
Not always. Many partial tears or stable lesions can be managed with physiotherapy alone — especially if you’re not in a high-impact sport. Surgery may be considered if there’s ongoing instability, full tear, or failed conservative management.5. Can physio really help with a labral tear?
Yes — by restoring shoulder control, scapular strength, and movement quality, we can reduce pain and improve function. Many clients avoid surgery with the right rehab program.6. Can I train with a labral tear?
Often yes — but exercise choice and technique are key. We’ll modify your training and guide you back to pain-free lifting, pressing, or sport with reduced strain on the joint.7. How long does it take to recover from a labral tear?
Non-surgical rehab can take 8–16 weeks or more, depending on the severity and goals. Post-surgery rehab may take 4–6 months with progressive stages of loading and sport-specific return.8. What exercises are best for a labral tear?
You’ll likely start with:Rotator cuff isometrics
Scapular control drills
Postural correction and controlled mobility
Gradual reintroduction of load-bearing and overhead tasks
We’ll build your plan based on your sport or activity demands.
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🤔 What Is It?
Postural shoulder pain develops from sustained poor posture, usually over weeks or months. It’s incredibly common in people who spend long periods sitting at a desk, driving, working from a laptop, or even scrolling on their phone.
Over time, muscles in the neck, shoulders, and upper back become imbalanced — tight in some areas and weak in others. This leads to joint overload, muscle fatigue, and nagging aches or burning pain around the shoulder blades, traps, or front of the shoulders.
It’s often part of what’s called upper crossed syndrome, where the head juts forward, the shoulders round in, and posture breaks down.
💡 Common Physiotherapy-Related Causes:
Forward head posture and rounded shoulders
Weakness in the deep neck flexors, lower traps, and rotator cuff
Tightness in pecs, upper traps, and levator scapulae
Prolonged sitting without breaks
Imbalance from poor gym technique (e.g. too much pressing, not enough pulling)
🛠️ What You Can Do:
✅ Take movement breaks every 30–60 minutes when sitting
✅ Reset your posture with chin tucks, shoulder rolls, and thoracic extensions
✅ Set up your desk and chair ergonomically (we can help with this)
✅ Add pulling exercises to balance pressing movements
✅ Use heat packs to reduce muscle tension at the end of the day
👩⚕️ How Physio Can Help:
Assess your posture, strength imbalances, and movement habits
Release overactive muscles (e.g. pecs, upper traps) with manual therapy or dry needling
Rebuild postural support with tailored strength training
Provide desk and workstation advice for ergonomic alignment
Help you return to gym, work, or study with less pain and more control
🙋♀️ Answers to Common Questions
1. How do I know if my shoulder pain is from posture?
Clues include:Pain after sitting for long periods
Aching or burning between the shoulder blades
Tight traps or neck stiffness
Pain that eases with movement or standing up
2. Can bad posture really cause shoulder pain?
Absolutely. Sustained poor posture places excessive strain on joints, tendons, and muscles — particularly in the upper traps, shoulder blades, and front of the shoulders. Over time, this causes discomfort, fatigue, and even movement restriction.3. Is it too late to fix my posture?
No — posture is trainable at any age. With the right mobility work, strengthening, and awareness strategies, you can significantly reduce pain and improve how your body handles daily tasks.4. Do I need to sit perfectly all day?
Not at all. The best posture is your next one. Regular movement and variation are more important than being “perfectly upright” for hours. Physio helps you build movement resilience and find postures that feel strong and sustainable.5. Can I still train at the gym with postural shoulder pain?
Yes — in fact, smart training is often part of the solution. We’ll help you modify your routine to include pulling and posture-focused strength work, while avoiding overload or poor technique.6. How long will it take to feel better?
Many people start to feel relief in just a few sessions, especially with hands-on treatment and a simple daily mobility plan. Longer-term change takes consistent strengthening and habit adjustments, but it’s highly achievable.7. What exercises help postural shoulder pain?
Some key exercises include:Chin tucks
Wall slides
Scapular retractions
Thoracic mobility drills
Band pull-aparts
We’ll build a plan that matches your job, training style, and body type.
8. Can physio help even if I don’t have a serious injury?
Yes — physio is perfect for preventing injury, improving movement, and reducing daily aches before they become a bigger issue. Early care leads to better long-term outcomes. -
🤔 What Is It?
Not all shoulder pain is actually caused by the shoulder joint. Sometimes, pain felt in the shoulder is being referred from another part of the body, most commonly the neck or upper back nerves.
When the cervical spine (neck) is stiff, irritated, or inflamed — or if a nerve root is compressed — the brain can interpret the signal as pain in the shoulder, even though the shoulder structures themselves are healthy.
This is called referred pain, and it often shows up as:
A deep, dull ache in the shoulder or upper arm
Pain that moves or changes with neck position
Weakness or altered sensation in the arm
Pain not clearly linked to specific shoulder movements
💡 Common Physiotherapy-Related Causes:
Cervical radiculopathy (pinched nerve)
Stiff upper neck joints (C4–C6 levels)
Thoracic outlet syndrome
Neck muscle tightness referring pain into the shoulder
Poor posture causing nerve or muscular compression
🛠️ What You Can Do:
✅ Notice if your shoulder pain changes when you move your neck or spine
✅ Avoid long periods of sitting in poor posture
✅ Gently move your neck and shoulders within a pain-free range
✅ Try chin tucks, neck rotations, and upper back stretches
✅ Seek a professional assessment — referred pain is easily misdiagnosed
👩⚕️ How Physio Can Help:
Identify if your pain is shoulder-related or coming from the neck
Use manual therapy, dry needling, or nerve glides to reduce irritation
Improve neck and upper back mobility
Correct postural habits contributing to nerve or joint stress
Prescribe a tailored strength and mobility plan
Prevent future episodes by addressing the root cause
🙋♀️ Answers to Common Questions
1. How do I know if my shoulder pain is coming from my neck?
Clues include:Pain that changes when you move your neck
Discomfort that doesn’t worsen with shoulder-specific movements
A deep ache into the upper arm without obvious shoulder injury
Numbness, tingling, or weakness in the arm or hand
A physio can run clinical tests to confirm the source.
2. Why would my neck cause shoulder pain?
The nerves from your neck travel into your shoulder and arm. If those nerves are compressed or irritated — from posture, disc issues, or joint stiffness — your brain can interpret it as shoulder pain.3. Is this the same as a pinched nerve?
It can be. Cervical radiculopathy (a pinched nerve in the neck) is a common cause of referred shoulder pain, especially if symptoms travel below the shoulder into the arm or hand.4. Will physio help with referred pain?
Yes — physiotherapy is one of the best ways to treat nerve-related or postural referred pain. We focus on improving mobility, reducing pressure on irritated nerves, and restoring strength and control.5. Do I need a scan to confirm it?
Not usually. A thorough physiotherapy assessment is often enough to differentiate between true shoulder pain and referred pain. Scans may be needed if symptoms are severe, worsening, or involve red flags.6. What’s the best treatment for referred shoulder pain?
Treatment focuses on the source, not just the symptoms. This often includes:Neck mobility and postural correction
Neural glides or flossing exercises
Strengthening scapular stabilisers and deep neck muscles
Education on posture, work setup, and training technique
7. Can referred pain go away on its own?
Sometimes, but if it’s linked to posture, nerve irritation, or spinal issues, it’s best to address it early. Left untreated, it may become chronic or affect movement quality over time.8. Can I keep training with referred shoulder pain?
Yes — but some exercises may need modification or temporary removal. We’ll guide you on what’s safe and build a program that improves shoulder and spinal health long-term. -
🤔 What Is It?
Scapular dyskinesia refers to abnormal movement or control of the shoulder blade (scapula) during arm movement. The scapula plays a crucial role in shoulder stability and mobility — so if it moves too early, too much, or not enough, it can lead to shoulder pain, impingement, weakness, or reduced performance.
This condition is common in:
Athletes and gym-goers
Manual workers
People with previous shoulder, neck, or thoracic issues
You might feel clicking, weakness, or a lack of smoothness during movement — especially when lifting overhead or pressing.
💡 Common Physiotherapy-Related Causes:
Poor scapular control or muscle timing issues
Weakness in lower traps, serratus anterior, or rhomboids
Tightness in pec minor or upper traps
Previous shoulder injury (e.g. impingement, rotator cuff tear)
Overload or poor technique in gym movements (e.g. bench, overhead press)
🛠️ What You Can Do:
✅ Reduce shoulder-heavy or overhead movements short-term
✅ Use mirror feedback during training to watch for shoulder blade position
✅ Perform postural resets and mobility work for thoracic spine
✅ Include low-load, high-control exercises for scapular retraining
✅ Seek a movement assessment — this isn’t just about “strength”
👩⚕️ How Physio Can Help:
Identify your scapular movement type and cause of dysfunction
Release tight muscles and facilitate underactive stabilisers
Prescribe a stage-based rehab plan — from control to load
Educate you on scapular rhythm and kinetic chain involvement
Guide return to training, sport, or work with correct patterns
Address related neck or thoracic spine dysfunction
🙋♀️ Answers to Common Questions
1. What are the signs of scapular dyskinesia?
One shoulder blade sits or moves differently to the other
Winging, early elevation, or shrugging during overhead motion
Clicking, pinching, or weakness during gym or sport
Difficulty stabilising in movements like push-ups, overhead press, or rows
Aching or fatigue around the shoulder blade or upper traps
2. Why does it happen?
It’s usually caused by an imbalance of strength, control, and timing in the muscles that move the scapula. It can follow an injury, poor posture, or develop from repetitive overload and poor technique.3. Is scapular dyskinesia the same as a winged scapula?
Not exactly. Winging is one visible form of dyskinesia, but not all dyskinesia involves obvious winging. It could be asymmetry, early movement, or altered rhythm that only shows up during motion — which is why assessment matters.4. Can I still train with this condition?
Yes — but some exercises may need to be modified or replaced while retraining scapular mechanics. You’ll likely need to work on technique, control, and activation, not just push through pain.5. Will scapular dyskinesia go away on its own?
Unlikely — especially if you continue with the same movements that caused it. Physio can help correct movement patterns and give you a clear plan to restore function.6. How long does it take to fix?
Mild cases may improve in 4–6 weeks with focused rehab. More complex or chronic cases may require 8–12+ weeks depending on your training load and goals.7. What exercises help correct it?
Key exercises may include:Scapular retractions and wall slides
Serratus punches, prone Y/T/Ws
Thoracic mobility drills
Controlled push-up variations and overhead lifts
The right exercises depend on your specific movement type — we’ll tailor the program to you.
8. Do I need a scan to diagnose it?
No — this is a movement-based diagnosis, made by observing how your shoulder blades move during specific tasks. Scans are only needed if other structural issues are suspected.