Growing up, my grandma, Barbara, lived next door to us. She was a character—loving, funny, self-deprecating, and wise. I was lucky enough to spend time with her daily, soaking up her advice (whether I wanted it or not!). And while most of her advice was pure gold, there was one thing she got wrong—something I later discovered through my experience in sports physical therapy.
When I’d come home slouching, she would lovingly tell me to “stand tall” by bringing my shoulders down and back so that “all the girls could see my handsome grandson.” She certainly helped boost the confidence of an awkward middle schooler with buck teeth and a terrible haircut, but when it comes to posture, her advice wasn’t quite right.
You’ve probably heard the same thing: “pull your shoulders down and back” to stand tall and improve your posture. It sounds good, but through my work in sports physical therapy, I’ve learned that this advice can be counterproductive to how your shoulders are designed to work.
The Problem with “Shoulders Down and Back”
In sports physical therapy, we often encounter athletes and active individuals who believe that pulling their shoulder blades down and back improves posture. However, doing so actually prevents your shoulder blades from moving the way they should. Your shoulder blades (scapulae) are designed to move away from the midline of your body—a movement called protraction.
Protraction is crucial for everyday movements like reaching, throwing a ball, and pressing weights overhead. Restricting this natural movement by pulling the shoulder blades together can cause upper back tension and limit mobility—issues that are frequently addressed in sports physical therapy.
Why This Matters for Athletes
If you lift weights or participate in sports like baseball, football, or basketball, maintaining proper shoulder mobility is key. Through sports physical therapy, we see how athletes benefit from training movements that allow the shoulders to move naturally. Pinning your shoulder blades back limits your ability to build strength in outstretched positions, which are crucial for both athletic performance and injury prevention.
Great athletes need fluid, strong movements with their arms in extended positions. Constantly pulling the shoulder blades together limits the opportunity to build the functional strength required for peak performance in sports.
3 Exercises for Better Shoulder Mobility & Strength
As a sports physical therapist, here are three exercises I recommend to help athletes and active individuals improve shoulder mobility and build strength in these outstretched positions:
1. Core Push-Up – Build strength around the shoulder blades by actively pressing them away from the midline, which is essential for shoulder health in sports physical therapy.
2. Bottoms-up Kettlebell Press – This overhead pressing exercise forces the body to stabilize a kettlebell while pressing overhead, improving both shoulder mobility and strength.
3. Shoulder Flexion PAILs and Liftoffs – Develop strength in overhead positions where it can be challenging to maintain proper form and stability.
These exercises are staples in sports physical therapy to help train the shoulders to move more effectively, enhancing performance in sports and everyday activities.
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