You’ve been told to keep your shoulders "back and down"—but is that really the best advice? Maybe your neck aches, your shoulders click when you move, or certain exercises just don’t feel right. That pinching sensation—should you be worried?
This deep dive into shoulder biomechanics, alignment, and pain tackles common misconceptions and movement strategies that impact your yoga, Pilates, and ballet practice. I break down the science behind shoulder mobility, stability, and pain prevention—so you can move efficiently, avoid injury, and teach with confidence.
PART 1: QUESTION LIST
What part of my shoulders should move vs remain still when I lift my arms?
Should I always keep my shoulders “back and down” in exercises?
Is the pinching sensation I feel in my shoulders when I raise my arms = shoulder impingement?
How do I avoid shoulder impingement in downward dog?
Why do my upper traps always take over in overhead movements?
How can I improve my shoulder mobility without losing strength?
Is scapula winging always bad?
What’s the best way to cue proper shoulder alignment in different exercises?
Why do my shoulders feel weak or shaky in weight-bearing poses like plank or handstand?
How can I tell if my shoulder pain is from muscle weakness or joint dysfunction?
Why do my shoulders pop or click when I move them? Should I be worried?
What’s the best way to warm up my shoulders before exercise to prevent pain?
How can I modify yoga or Pilates exercises if I have a shoulder injury?
Should I stretch or strengthen my shoulders if they hurt?
Can stress or tension contribute to chronic shoulder pain?
How should my shoulders be positioned in a handstand?
Is this the same as in downward dog?
ANSWERS
1. What part of my shoulders should move vs remain still when I lift my arms?
Your shoulder joint (glenohumeral joint) and shoulder blades (scapulae) should move together when lifting your arms. This coordinated movement, called scapulohumeral rhythm, prevents joint compression and strain. However, excessive shrugging (overusing the upper traps) or failing to engage the serratus anterior and lower traps can lead to poor mechanics and tension.
2. Should I always keep my shoulders “back and down” in exercises? No. While this cue can help avoid excessive shrugging, it can also create stiffness and limit natural shoulder movement. In overhead motions, the shoulder blades should rotate upward. In weight-bearing exercises like plank, the shoulders should be protracted (pushing the floor away) for stability. Instead of forcing “down and back,” focus on scapular control relative to the movement.
3. Is the pinching sensation I feel in my shoulders when I raise my arms = shoulder impingement?
Possibly. Shoulder impingement occurs when structures like the rotator cuff tendons or bursa get compressed between the acromion (top of the shoulder blade) and the humeral head (upper arm bone). If the pinching worsens with overhead movement and improves with better scapular control, impingement is a likely cause. However, other issues (e.g., labral tears, nerve irritation) can also cause similar symptoms.
4. How do I avoid shoulder impingement in downward dog?
Externally rotate the upper arms (biceps facing forward) to create space in the joint.
Engage the serratus anterior to keep the shoulder blades from collapsing toward the spine.
Avoid excessive elevation of the shoulders; instead, reach through the arms while keeping width across the upper back.
Check hand placement—too wide or too close can affect mechanics.
5. Why do my upper traps always take over in overhead movements?
Compensation. If the serratus anterior, lower traps, and rotator cuff are weak or not firing efficiently, the upper traps overwork to stabilise the shoulder blades. Poor posture, limited thoracic mobility, and habitual tension can also contribute. Strengthening the scapular stabilisers and improving neuromuscular control can reduce this overuse.
6. How can I improve my shoulder mobility without losing strength?
Strengthen through full range: Use controlled overhead presses, wall slides, and arm raises with resistance bands.
Improve thoracic extension: A stiff upper back limits shoulder mobility. Use foam rolling and cat-cow variations.
Train scapular control: Serratus punches, scapula push-ups, and prone Y/T/W exercises help refine movement patterns.
Stretch with activation: Instead of passive stretching, incorporate end-range strength (e.g., shoulder CARs, active hangs).
7. Is scapula winging always bad?
Not always. Some degree of winging is natural during movement. It becomes problematic when it’s uncontrolled or due to muscle weakness (serratus anterior, lower traps) or nerve dysfunction (long thoracic nerve palsy). If the winging causes instability, pain, or affects function, it should be addressed with targeted strengthening.
8. What’s the best way to cue proper shoulder alignment in different exercises?
Pilates (e.g., Teaser, Plank): “Wrap the shoulders around your ribcage” (activates serratus anterior). “Broaden across the collarbones” (avoids excessive protraction).
Yoga (e.g., Chaturanga, Warrior II): “Slide your shoulder blades down, but don’t pin them” (prevents excessive depression). “Push the floor away” (engages serratus anterior).
Ballet (e.g., Port de Bras, Arabesque): “Float the arms from the back, not the shoulders” (avoids overuse of delts/traps). “Feel the shoulder blades glide, not grip” (encourages fluidity without tension).
9. Why do my shoulders feel weak or shaky in weight-bearing poses like plank or handstand?
This usually happens due to lack of scapular stability, weak rotator cuff muscles, or poor neuromuscular control. The serratus anterior, lower traps, and rotator cuff should work together to stabilise the shoulder joint. If they’re weak or underactive, the larger muscles (like the upper traps and pecs) compensate, leading to instability. Strengthening scapular stabilisers and improving proprioception can help.
10. How can I tell if my shoulder pain is from muscle weakness or joint dysfunction?
If the pain improves with strengthening and activation exercises, it’s likely from muscle weakness or poor coordination.
If the pain is sharp, deep, or worsens with certain joint positions, it may indicate joint dysfunction (e.g., impingement, labral tears, arthritis).
If pain occurs at rest or at night, it could be inflammation or nerve-related.
A professional assessment (physio, sports therapist) can help differentiate the cause.
11. Why do my shoulders pop or click when I move them? Should I be worried?
If the popping is painless, it’s often due to gas release in the joint (cavitation), tendon movement, or muscle tightness—usually harmless.
If there’s pain, weakness, or catching, it could indicate labral tears, rotator cuff issues, or joint instability.
Clicking that happens only in certain positions might be due to muscle imbalances or scapular dyskinesis.
If clicking is painful or persistent, it’s best to get it checked by a professional.
12. What’s the best way to warm up my shoulders before exercise to prevent pain? A good warm-up should include mobility, activation, and controlled movement:
Mobility: Shoulder CARs (controlled articular rotations) improve range of motion.
Activation: Serratus punches, scapula push-ups, or banded external rotations prepare stabilisers.
Dynamic movement: Arm circles, wall slides, or light resistance exercises ensure neuromuscular readiness.
13. How can I modify yoga or Pilates exercises if I have a shoulder injury?
Reduce weight-bearing: Use forearms instead of hands in plank, dolphin instead of downward dog.
Adjust range of motion: Avoid deep overhead positions if painful (e.g., lower arms in Teaser).
Improve scapular support: Engage serratus anterior in push-ups or Chaturanga.
Use props: Blocks or straps can reduce strain in weight-bearing and flexibility exercises.
14. Should I stretch or strengthen my shoulders if they hurt? It depends on the cause:
If muscles are tight from overuse (e.g., upper traps, pecs) → gentle stretching + soft tissue work.
If instability or weakness is the issue (e.g., rotator cuff, serratus anterior) → focus on strengthening.
If pain is from impingement → avoid aggressive stretching; prioritise scapular control and stability.
15. Can stress or tension contribute to chronic shoulder pain? Yes. Stress increases muscle tension, especially in the upper traps, levator scapulae, and neck muscles, leading to pain and stiffness. Chronic stress also alters breathing patterns, causing overuse of accessory muscles. Strategies like diaphragmatic breathing, gentle mobility work, and relaxation techniques can help reduce stress-related shoulder tension.
How should my shoulders be positioned in a handstand?
Your shoulders should be elevated (actively pushing away from the floor), with your scapulae upwardly rotated and slightly protracted. This engages the serratus anterior and traps for stability while preventing excessive arching in the lower back.
Is this the same as downward dog?
Not exactly. While both handstand and downward dog require scapular upward rotation and protraction, the key difference is shoulder elevation:
Handstand → Shoulders should be fully elevated (actively pushing away from the floor) to maintain stability and alignment.
Downward Dog → Shoulders should be depressed (away from the ears) while still allowing natural upward rotation of the scapulae. Over-depressing the shoulders can cause unnecessary tension.
In both, serratus anterior and traps should be engaged, but the balance of activation shifts based on the position.
Conclusion: Smarter Shoulders, Stronger Movement
Your shoulders are designed for mobility, stability, and strength—but only when they move well. Misalignment, muscle imbalances, and poor movement patterns can lead to pain, tension, and even long-term injury. Understanding how your shoulders should (and shouldn’t) move is the key to unlocking better function in yoga, Pilates, ballet, and everyday life.
Instead of forcing outdated cues like "shoulders down and back," focus on dynamic stability, proper scapular movement, and balanced muscle activation. Strengthen what’s weak, release what’s overactive, and fine-tune your movement patterns to prevent pain and maximise performance.
Whether you're refining your Chaturanga, perfecting a Teaser, or aiming for effortless port de bras, small adjustments can make a huge difference. Move with awareness, train intelligently, and let your shoulders work for you—not against you.
PART 2: SHOULDER SMARTS: BEYOND THE BASICS (Further Reading) Should My Shoulders Stay Down When I Raise My Arms Overhead? No, your shoulders should not stay completely down when lifting your arms overhead. Your shoulder blades (scapulae) must rotate upward and slightly elevate to allow full, natural movement.
Why Do Teachers Say "Shoulders Back and Down"?
Pilates, yoga, and ballet teachers often use this cue to:
✔ Prevent excessive neck tension – Many people unconsciously shrug their shoulders when lifting their arms.
✔ Encourage good posture – It helps counteract rounded shoulders from daily habits (e.g., hunching over phones).
✔ Promote scapular stability – Keeping the shoulder blades engaged prevents unnecessary movement that weakens control.
So… Shoulders Down or Slightly Raised?
For overhead movements (like reaching up in Pilates, raising arms in ballet, or Warrior I in yoga) → Your shoulder blades should naturally glide upward and rotate.
🔹 Think of your shoulder blades like wing hinges—they rotate as your arms lift, but don’t over-shrug.
🔹 If you force your shoulders down, you limit mobility and strain the shoulder joint.
For movements where arms are lower (like plank or holding second position in ballet) → Shoulders should stay gently engaged down.
🔹 Imagine your collarbones spreading wide, rather than squeezing shoulders back.
🔹 This keeps the neck long and upper back stable.
Best Approach?
✅ Allow controlled elevation when arms go overhead—don’t over-shrug, but don’t force them down.
✅ Keep neck relaxed and avoid gripping the upper traps.
✅ Think scapular movement, not stiffness—your shoulder blades should glide smoothly, not be locked in one position.
A better cue than “shoulders down” might be:👉 "Keep the neck long and let the shoulder blades glide naturally."
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Scapular Winging: What It Is and Why It’s a Problem
Scapular winging happens when the shoulder blades stick out too much from the ribcage instead of staying smoothly connected. This usually means the serratus anterior muscle is weak or not activating properly, failing to keep the scapulae stable against the ribs.
Why Is Scapular Winging Bad?
🔹 Weak Foundation for Movement – If the scapulae aren’t stable, the arms can’t generate strength efficiently.
🔹 Increased Shoulder & Neck Strain – Other muscles (like the upper traps) overwork to compensate, leading to tension and potential injury.
🔹 Poor Shoulder Mechanics – Winging disrupts the natural rhythm of the scapula and humerus (arm bone), increasing the risk of impingement or rotator cuff issues.
🔹 Loss of Power in Weight-Bearing Poses – In positions like Downward Dog or a plank, winging reduces shoulder stability, making the movement less effective and potentially straining the joint.
How Does This Relate to Raising the Arms Overhead?
In Ballet 5th or Pilates reaching up, some winging is natural due to scapular rotation, but excessive winging means a lack of stability.
In Downward Dog or weight-bearing exercises, the serratus anterior must activate to keep the scapulae securely against the ribs, preventing them from sticking out.
✅ Solution: Strengthen the serratus anterior with push-up plus variations, wall slides, and controlled overhead reaches, ensuring your shoulder blades rotate and stabilise correctly.
Bottom Line: Let your shoulder blades move naturally as you raise your arms, but avoid excessive winging by keeping the serratus anterior engaged for stability.
Your shoulder blades are designed to glide naturally with your arm movement, especially overhead. Instead of forcing your shoulders down, focus on letting your scapulae rotate and elevate as needed, while keeping stability in mind. By understanding how your shoulders should move, you can avoid strain and improve your practice, whether you’re reaching up in Pilates, lifting in ballet, or holding Downward Dog in yoga.
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How Shoulder Mechanics Change with Different Arm Alignments
The way your shoulder blades (scapulae) move depends on your arm’s position in the shoulder socket and the direction of force applied (gravity, resistance, or body weight). Let’s break it down:
1️⃣ Palms Facing Each Other (Ballet 5th / Reaching Up in Pilates)
Arm Position: Arms are overhead, palms facing inwards.
Shoulder Blade Movement: Upward rotation + slight elevation.
Why?
Your scapulae rotate outward and slightly elevate to allow full arm range.
If you force shoulders down, you limit shoulder flexion and strain the joint.
Traps, serratus anterior, and rotator cuff muscles work to stabilise.
Cue to Visualise: Imagine your shoulder blades sliding up and around your ribcage like wings unfolding, rather than hiking up toward your ears.
2️⃣ Palms Facing Forward (Downward Dog / Overhead Press in Gym)
Arm Position: Arms overhead, externally rotated (palms forward).
Shoulder Blade Movement: Upward rotation + slight protraction (spreading apart).
Why?
Since your hands are weight-bearing, your scapulae spread and rotate differently than in ballet/Pilates.
Serratus anterior and lower traps engage to keep the shoulder stable and prevent "winging."
Too much “shoulders down” here can cause compression and impingement at the AC joint.
Cue to Visualise: Imagine pushing the floor away while your shoulder blades slide wide and up like a V-shape.
Key Takeaways
✔ Overhead arms always require upward scapular rotation. The difference is how much elevation vs. protraction occurs. ✔ Palms facing inward (Ballet 5th/Pilates reaching up): More neutral alignment, natural upward rotation. ✔ Palms forward (Downward Dog): More protraction to create stability in a weight-bearing position. ✔ Forcing shoulders down in overhead positions = limited mobility + strain. Instead, focus on scapular glide and support.
A better cue than “shoulders down” in these cases?👉 “Let the shoulder blades rotate and support the arms.”
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