Dear Shoulders: I’m the Problem, It’s Me

It’s me. Hi. I’m the problem, it’s me. When it comes to shoulder pain, I have realized that I am in fact the problem. And I’m not alone.

Fifty million U.S. women experience shoulder discomfort and pain (yes, they’re different) every year. If I had a dollar for every time a member touched her shoulder, winced, and said, “My shoulders have been bothering me,” I’d have that beach house in Cardiff. 

If you're reading this, chances are you've felt it too. I'm here to help you figure out whether it's time to see a physical therapist (not a surgeon!), how to prevent shoulder issues, and how to address them so you can stay strong and active.

Outside of lower back issues, no joint seems to stress women out more than the shoulder. Discomfort can feel like the end of your spin, Pilates, barre, or strength training journey. But don’t panic—there’s a path forward.

The shoulder is incredibly mobile and versatile. It helps us push, pull, lift, reach, throw, and rotate. But that mobility comes at the cost of stability, relying heavily on the surrounding muscles and tendons to stay functional and pain-free. That’s why strengthening the rotator cuff, deltoids, and scapular stabilizers is crucial. Shoulder strength actually supports more than just the shoulder.

Thanks to our busy lives, we often neglect this area, don’t build the proper foundation, or ask more of it than it’s built for, leading to pain, discomfort, or even injury.

Let’s break the cycle. But first, a quick distinction:

Pain tends to be sharp, burning, or throbbing. It often stems from a specific injury and can interfere with sleep or daily tasks. This is when it’s time to see a physical therapist—your first stop, not the surgeon.

Discomfort feels like tightness, pressure, or dull soreness. It’s annoying but manageable, often caused by overuse, poor posture, or a new workout. Rest, sleep, and corrective exercises usually do the trick.

And then there’s menopause, a hormonal shift that makes joint pain, especially in the shoulders, even more common.

After 25 years of training women, I’ve identified four key reasons shoulder pain is so prevalent—and even better, I’ll share three simple moves you can do today to start protecting your shoulders now.

Top Causes of Shoulder Pain in Women

Posture

In my programs, I occasionally re-introduce Mindy. Mindy is a rendition of who we may resemble if we do not get a serious hold on our technology use. Mindy is not how I believe any of us want to look. She is hunched over and has tech neck, a 90-degree elbow, and tech claw. 

Our head is intended to be positioned squarely between our shoulders. Our eyes are meant to (mostly) look forward, not downward. Sadly, as a result of our busy tech-heavy lifestyles, we often position our heads well ahead of our shoulders, leading to a rounded back and an unnatural reliance on our shoulders to carry the load of our 15-pound head. 

Need I say more? That’s a lot of pressure on the shoulders.

Breath – or Breath Holding

Face it, we just don’t breathe enough. We are chronic breath-holders, in fact. Breathing promotes movement throughout our bodies, including our near and dear shoulders. Holding our breath while emailing, texting, talking, or whatever literally freezes your shoulder. 

Shoulder Shrugs

And, I’m not talking about the cool exercise in the gym. 

I mean the unconscious shoulder shrugs we do all day, under stress, while racing through emails, stuck in traffic, or reacting to bad news. You probably don’t even notice it.

This constant tension overloads your neck and forces your shoulders into roles they were never built for.

Overhead “Work”

We simply don’t reach overhead enough in our daily lives. And when we do—lifting luggage, grabbing something high up, pressing dumbbells—it often feels painful. That’s because our bodies aren’t properly prepared or aligned to support that movement.

Let’s change that today.

Start raising your arms overhead more often. Include overhead work in your workouts. And invest in a pull-up bar or doorway hang bar—it’s one of the best ways to build overhead mobility and shoulder strength.

Building a House on Sand

Would you build a house on sand?Of course not. So why expect your shoulders to perform when the rest of your body—your foundation—isn’t strong?

Shoulder health depends on total-body strength. In strength training, we talk about "stacking" joints for proper alignment. That means your shoulders should be supported by a solid, strong, well-trained body. Prioritize full-body strength training to give your shoulders what they need.

3 Unconventional Tips to Keep Shoulders Strong (and Out of Surgery)

Here are my top ways to avoid the shoulder surgeon.

1. Improve your thoracic spine mobility.

Your shoulders and mid-back (thoracic spine) are closely connected.
If your spine can’t extend and rotate properly, your shoulders are forced to overcompensate, leading to issues like rotator cuff strain or impingement. 

2. Stand up every 30 minutes. 

A rigid spine increases the risk of shoulder injury due to the rounded shoulders (kyphosis), weak chest, and tight thoracic spine. 

3. Build strength across your entire body.
Shoulders can’t work well without support from your core, back, and legs.
In our Adrien Cotton program, I teach how to engage your whole body for any overhead movement. Shift your mindset from “I’m doing an overhead press” to “I’m using my full-body strength to move weight safely.” Train at least three times a week and keep your form solid.

Let me show you what that looks like in action. 👇

• Gain thoracic spine mobility with the Thoracic Bridge.

• Improve thoracic spine rotation in a functional, weight-bearing position with Thread the Needle.

• Remind your brain and your body that it’s natural to put your hands over your head with Wall Angels.

Don’t be one of the 50 million U.S. women living with shoulder discomfort or pain. Be one of the strong ones who take charge of their fitness and feel great in their bodies—at every age. Shoulder strength and mobility are a key focus in my programs, and we’d love to welcome you into our community of strong, empowered women. The first step? Let’s talk about your goals (and any aches and pains!) in a free no-strings-attached fitness consultation with me.

SEE ALSO: 4 Simple Ways to Apply New Protein Research to Your Busy Life