Shoulder stability: the key to pain-free upper body
- Feb 7
- 3 min read
Something I notice again and again in my Pilates classes is how challenging upper-body strength feels for so many people, especially in exercises like planks, side planks, or any weight-bearing work through the arms.
I often hear:
“My neck feels it straight away.”
“My shoulders ache before my core does.”
“I feel it all in my traps.”
If this sounds familiar, you’re not alone and it’s not because you’re “bad at planks”.
Let’s talk about what’s actually going on.
The shoulder is one of the most mobile joints in the body, which is amazing but that mobility comes at a cost. Unlike the hip, which sits deeply in a strong bony socket, the shoulder joint has very little bony stability. The arm bone (humerus) rests in a relatively shallow socket, and much of its stability comes from muscles rather than bone. In particular, the shoulder blade (scapula) needs to be well supported and controlled as it moves on the rib cage. This relies on lots of smaller stabilising muscles working together -not just the big, obvious ones. When these stabilisers aren’t doing their job effectively, the body looks for help elsewhere. And very often, that help comes from the neck and upper trapezius muscles.
That’s when planks start to feel uncomfortable, necky, or heavy in the shoulders.
Then we add modern life into the mix! Most of us spend hours each day:
Sitting
Looking down at phones or laptops
Rounded through the upper back
The head drifting forwards
Over time, this posture can reduce activation in key muscles around the shoulder blades- the very muscles we rely on for stability in weight-bearing positions. Meanwhile, the neck and upper shoulders are placed on constant duty, holding the head upright and managing tension all day long.
So when we then ask the body to hold a plank? The neck jumps in to help… and then complains.
How to fix the problem:
Rather than forcing more planks or “pushing through”, the solution is usually to improve shoulder stability.
Two key muscle groups I focus on a lot are:
Serratus anterior -This muscle helps the shoulder blade sit securely against the rib cage and allows smooth, supported movement of the arm.
Latissimus dorsi (lats)-The lats connect the arms into the back and torso, helping distribute load away from the neck and shoulders.
When these muscles are doing their job, planks feel lighter, stronger, and far less neck-dominant.
Simple exercises you can do regulary
Even a few minutes, a few times a week, can make a noticeable difference.
Serratus Wall Slides
Stand facing a wall with your forearms resting against it. Gently press your arms into the wall and allow the shoulder blades to wrap forwards around the rib cage without shrugging. Move slowly and with control.
Modified Planks
From a kneeling plank position, keep the arms straight and gently push the floor away so the upper back broadens. Then soften slightly without collapsing. This is brilliant for serratus activation.
Lat Engagement drills
Use a light resistance band for rows or pull-downs (tying the band to something secure above you). Focus on drawing the arms down and back without lifting the shoulders towards the ears.
Chest opening stretch
Doorway stretches or gentle thoracic extension help counteract all the sitting and rounding we do day to day, making it easier for the shoulder blades to sit well.
Soften upper traps
If you feel your shoulders creeping up towards your ears, pause, breathe, and reset. Strength doesn’t live in tension — it lives in support and control.
Reminder!
If planks feel hard, it’s not a failure, it’s feedback.
Your body isn’t asking for more force. It’s asking for better support.
By making shoulder stability a priority, we can take pressure off the neck, improve upper-body strength, and feel far more confident in planks and arm work — both on and off the mat.
