Your shoulders are incredibly mobile joints, allowing you to reach, lift, and throw with ease. However, this mobility also makes them prone to injury. Whether you’re an athlete, an office worker, or simply dealing with shoulder pain, understanding how your shoulders function can help you maintain strength, mobility, and long-term health.
Here are 8 must-know facts about your shoulders — plus some osteopath-approved tips to keep them pain-free!
1. The shoulder is the most mobile joint in your body
Your glenohumeral joint has an impressive range of motion — far greater than your hips or knees. This flexibility allows for movements like overhead reaching, rotation, and throwing. However, with greater mobility comes greater instability, increasing the risk of dislocations, impingements, and rotator cuff injuries (Miniato et al., 2019).
�� Tip: Strengthen your rotator cuff and upper back muscles to improve joint stability and reduce the risk of injury.
2. Your shoulder is made up of three key bones
The humerus (upper arm bone), scapula (shoulder blade), and clavicle (collarbone) work together to form the shoulder joint. These bones interact with muscles, ligaments, and tendons to create smooth, coordinated movement.
3. The rotator cuff is vital for shoulder stability
Your rotator cuff consists of four small but crucial muscles — supraspinatus, infraspinatus, teres minor, and subscapularis. These muscles help stabilise and move your shoulder joint. Weakness in this area is a common cause of shoulder pain and dysfunction (Miniato et al., 2019)
4. The shoulder is the most commonly dislocated joint
Due to its extreme mobility, the shoulder is a frequently dislocated joint in the human body. A fall, sports injury, or accident can cause the upper arm bone to pop out of its socket (Abrams & Akbarnia, 2019).
�� Tip: If you’ve had a shoulder dislocation, proper rehab/management is key to preventing repeat injuries.
5. Desk work can cause shoulder pain
Many people assume shoulder pain only comes from sporting injuries, but sitting at a desk for long periods can lead to tight chest muscles, weak upper back muscles (Alzahrani & Alqahtani, 2023).
�� Tip: Take posture breaks every hour. Stretch your chest muscles and strengthen your upper back to counteract the effects of prolonged sitting.
6. Shoulder pain can actually come from your neck
Not all shoulder pain is caused by the shoulder — it may actually originate from your cervical spine (neck).
�� Tip: If you experience shoulder pain alongside neck stiffness/tightness or pain, an osteopath specialist can assess whether your cervical spine is the real culprit.
7. Clicking or popping in the shoulder isn’t always a problem
Many people notice clicking, popping, or cracking in their shoulders. Sometimes, this is normal due to tendon movement or joint fluid shifts. However, if clicking is accompanied by pain, it could be a sign of something else going on and you should see an osteopath specialist.
�� Tip: If your shoulder clicks without pain, it’s likely harmless. But if there’s pain, weakness, or limited movement, consult an osteopath for a full assessment.
8. Strength training can prevent shoulder injuries
Weak shoulder muscles increase your risk of injury, impingement, and instability. Regular strength training, particularly for the rotator cuff and upper back muscles, can prevent shoulder pain and dysfunction (Painful Shoulder: Exercise Can Reduce Pain and Improve Mobility and Function, 2020).
�� Tip: Prioritise shoulder-friendly exercises like external rotations, face pulls, and YTWs to build strength without overloading the joint.
If you’d like more information or would like to book in for an appointment, please call us on 9439 6776.
This blog is written by Jordan Wylie, Osteopath at Back In Motion Eltham.
References:
- Abrams, R., & Akbarnia, H. (2019). Shoulder Dislocations Overview. Nih.gov; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK459125/
- Alzahrani, A. H., & Alqahtani, B. (2023). The Association Between Shoulder Pain and Disability Among Saudi Office Workers. Curēus. https://doi.org/10.7759/cureus.48052
- Miniato, M. A., Varacallo, M., & Anand, P. (2019, March 8). Anatomy, Shoulder and Upper Limb, Shoulder. Nih.gov; StatPearls Publishing. https://www.ncbi.nlm.nih.gov/books/NBK536933/
- Painful Shoulder: Exercise Can Reduce Pain and Improve Mobility and Function. (2020). Journal of Orthopaedic & Sports Physical Therapy, 50(3), 142–142. https://doi.org/10.2519/jospt.2020.0501