Say Goodbye to Shoulder Pain: Functional Movements for Strength and Stability

Written by Michael Beynon Osteopath & Shockwave Specialist at Haerenga Hauora, Whangarei

Shoulder pain doesn't have to stick.

As an osteopath, I often see clients struggling with shoulder pain. In many cases, this discomfort stems from underused or weak shoulder muscles. When these muscles are asked to handle more than they’re used to – like during a deep cleaning session or a DIY project – they can become easily irritated. Left untreated, it often becomes more painful and starts limiting the things you want to do.

But here’s the good news: you can address and even prevent shoulder pain by incorporating functional movement into your daily routine.

What is Functional movement?

Functional movement involves exercises that mimic everyday activities – helping your body perform daily tasks more efficiently and safely. These movements support natural movement patterns like:

Rotation:

Essential for twisting to look behind you or reaching for items at your side.

Push:

Used when opening heavy doors or pushing furniture.

Pull:

Helps with lifting groceries, pulling items off shelves, or picking up your kids.

Squat:

Used for bending to pick something up from the floor or sitting down.

Lunge:

Helpful for climbing stairs or reaching overhead.

Hinge:

Supports bending forward to tie your shoes or lift items without straining your back.

These movements are key for building strength, improving flexibility, and maintaining stability – all of which contribute to a pain-free life.

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🎥 5 Exercises to Strengthen and Stabilize Your Shoulders

In this video, I’ll guide you through five beginner-friendly exercises that target rotation, push, and pull movements. They’re easy to do at home or in the gym and can significantly improve your shoulder strength and stability.

Watch: 5 Functional Movements to Build Strength and Prevent Pain

Why Start Here?

If doing all five exercises feels like a lot, start with Exercise 1 and Exercise 4. These focus on core stability and spinal mobility. Using a theraband (you can grab one at your next session), you’ll activate deep core muscles and improve your spine’s natural rotation - reducing stiffness and improving balance.

Exercises 2, 3, and 5 emphasise pushing movements, which are essential for building upper-body strength and posture. These prep you for daily tasks like unloading the dishwasher or pushing a lawnmower, making everyday life easier on your shoulders.

Build a Routine for Lasting Benefits

Incorporating these movements into your weekly routine helps reduce stiffness and build resilience. Whether you're gardening, carrying your pēpi, or just ticking off your to-do list - strong shoulders make a difference.

Need Extra Support?

If you're unsure where to begin or want a plan tailored to your body, book a session with me. I can help assess your shoulder function, guide you through safe movements, and build a plan that supports your goals.

👉 Book a shoulder session with Michael here

📍 Available at both our Whangārei clinics

🩺 ACC-registered, no referral needed