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✅ The 3-Day Fix
Rate your overhead comfort 1 to 10 right now. Then stand with your back against a wall, feet one step out. Press your lower back and shoulder blades into the wall. Place your arms against the wall, elbows bent 90 degrees, forearms up, palms forward (goalpost position). Slide your arms up as high as you can while keeping your wrists, elbows, and shoulders on the wall. Pause one second at the top, then slide back down. That is one rep.
Friday: 2 sets of 8 reps, 30 seconds rest between sets. Saturday: 3 sets of 8. Sunday: 4 sets of 8. Monday morning, reach overhead and compare your score.
I’m trying this →
Join today’s streak
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More Shoulder Wins
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Doorway pec stretch. Stand in a doorway, forearms on the frame at shoulder height, and lean gently through for 20 seconds. Tight pectorals pull the shoulder blade forward, limiting the upward rotation you need. One stretch after each set of slides.
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Side-lying external rotation. Lie on your pain-free side, sore arm on top, elbow pinned to your hip. Rotate a can of soup (about 1 lb) toward the ceiling slowly. 10 reps per set. This loads the infraspinatus, a rotator cuff muscle that stabilizes the humeral head.
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Switch your sleep side. If you sleep on the sore shoulder, body weight compresses the rotator cuff for hours. Roll to the other side or onto your back, and hug a pillow to keep the sore arm slightly forward.
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Quick Vote
Where does your shoulder catch most?
From the Mailbag
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“Is it normal that I can’t slide my arms all the way up the wall?”
Dave, 54
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Most people with tight shoulders lose wall contact somewhere above shoulder height, Dave. Go only as high as you can while keeping your wrists and elbows on the wall, then slide back down. That endpoint is your working range right now. Push gently at the top, hold a second, and come back. The range often moves higher over the three days, and tracking that change is the whole point of the before-and-after score.
Got an ache question? I read every one.
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