Shoulders Back and Down? Not Always!

You’ve probably heard the cue “shoulders back and down” countless times in the gym, yoga, or Pilates. It sounds like great posture advice — but when your arms go overhead, that cue can actually do more harm than good.

At Body Flow Physiotherapy in Byron Bay, we help people move the way their bodies are designed to — with flow, not force. Here’s why your shoulders need freedom to move and how understanding their natural rhythm can prevent pain and improve performance.

Understanding Shoulder Biomechanics

Your shoulder, or glenohumeral joint, is a ball-and-socket joint connecting your upper arm bone to your shoulder blade. It’s built for mobility, but that mobility only works properly when your shoulder blade moves in sync with your arm.

When you raise your arms, your shoulder blade and arm coordinate in a pattern called scapulohumeral rhythm. As your arm lifts, your shoulder blade rotates upward, tilts slightly back, and slides around your rib cage.

This movement keeps your shoulder joint centered, helps your rotator cuff muscles work efficiently, and prevents the tendons from being pinched or overloaded.

The shoulder blade should rotate upward and outward as the arm lifts overhead.

Why “Shoulders Back and Down” Isn’t Always Helpful

If you try to hold your shoulder blades back and down while lifting your arms, you block this natural rhythm. That can lead to:

    •    Neck and upper-trap tension from over-stabilising

    •    Shoulder impingement from reduced joint space

    •    A stiff or pinching sensation when raising your arms

Your shoulder blades are designed to move, not stay locked. Forcing them down limits mobility and can cause discomfort or injury over time.

How to Move Instead

When you lift your arms, allow your shoulder blades to glide upward and outward along your ribs. Keep your neck relaxed and avoid shrugging your shoulders.

Think of your movement as light and fluid rather than held or forced.

Natural scapular movement supports overhead motion without tension.

The Key to Pain-Free Movement

The cue “shoulders back and down” can help posture when you’re standing still, but not when you’re moving. Healthy shoulder movement should feel smooth and effortless, not restricted.

When your shoulder blades and arms move in harmony, you prevent impingement, improve strength, and reduce strain — whether you’re surfing, lifting weights, or reaching overhead at work.

At Body Flow Physiotherapy, we teach you how to move the way your body was designed to — naturally, efficiently, and without tension.

Ready to Move Better?

If you often feel shoulder tightness, clicking, or neck strain, it could be a sign that your movement patterns are out of sync. Our team can help restore balance, improve control, and relieve shoulder pain through tailored physiotherapy and movement retraining.

Book your movement assessment today