Scapular Wall Slides
10 reps · 30s · 2 rounds
Keep the lower ribs down so the ribs don't flare. If the shoulders shrug at the top, drop the range.
Shoulders · Prehab Guide
Shoulder Rescue: keep your shoulders working through overhead site work and the night flares.
Shoulder impingement and rotator cuff wear are the slow-burn injury drivers for tradies whose hands spend half the shift above their head. Overhead drilling on sparky, framing, and carpentry shifts. The ladder reach. The brake-bleed hold. The brake and clutch loads for diesel mechanics. And the night flares — lying on the bad side, rolling onto a shoulder that won't settle, sleep wrecked before the alarm goes off.
Pre-Shift or On-Break Block
Six prehab exercises to keep your shoulders working.
Run all six in order. Each takes under two minutes. Every exercise stays in the pain-free range — no loaded overhead press, nothing past a sharp pinch. If a movement tweezes, skip it and flag it for the AI Coach next time you check in.
Prone Y-T-W
6 reps each letter · 45s · 1 round
Thumbs up, ribs down. Squeeze the shoulder blade toward the spine before the arm lifts.
Sleeper Stretch
30s each side · 60s total · 1 round
Keep the elbow stacked under the hand and roll gently — never push into a sharp pinch.
Open-Book Thoracic Rotation
8 reps each side · 45s · 1 round
Lead with the hand, not the elbow. The lower back stays glued to the floor.
External Rotation With Band (or Belt)
12 reps each side · 40s · 1 round
Elbow pinned to the ribcage. Range stops the moment the shoulder tucks forward.
Dead Hang From Ladder Rail / Rafter
3 hangs · 20s each · 60s total
Shoulders relaxed — don't actively shrug. Let the spine decompress. Skip if shoulder pain is sharp on grip.
End-of-Shift Recovery
A three-step routine to settle the shoulders before bed.
Three minutes. Floor space. Run it before the lights go out — not after you've already rolled onto the bad side and woken up three times.
01
Pendulum Swings
Lean forward, let the heavy arm swing in small circles from gravity alone. Takes impingement load off the joint to drain inflammation.
02
Doorway Pec / Lat Stretch (Low Angle)
Elbow below shoulder height, step through until the front of the chest opens. Never force the top of the pec — flare-ups live there for sleep.
03
Side-Sleep Support Setup
Pillow hugged against the chest to block the shoulder from rolling forward. Second pillow in the crook of the neck so the bad shoulder isn't loaded all night.
Shoulder FAQ
Questions tradies ask when overhead work wakes the shoulder up.
A practical guide for drilling, reaching, carrying, and the night pain that can follow. It is general information, not a diagnosis.
Is overhead pain just irritation, or could it be a tear?
Pain with overhead work can come from several things, and you cannot confirm a tear from symptoms alone. A sudden injury, a pop, major bruising, a visible change in shape, or a big loss of strength needs prompt assessment. Ongoing or worsening pain also deserves a clinician or physio check rather than a guess.
Do I need to stop all overhead work?
Not always, but stop forcing the painful angle. Lower the work, use a platform or longer handle where practical, rotate tasks, and take breaks before the shoulder is cooked. If pain is sharp, strength drops, the shoulder feels unstable, or the problem is getting worse, stop that task and get assessed.
Should I use ice or heat on a sore shoulder?
Use whichever gives short-term comfort: cold can feel useful after a fresh flare, while heat can help a stiff shoulder before gentle movement. Neither repairs an injury, and skin should be protected with a cloth and short applications. After trauma, with marked weakness, or when pain keeps worsening, seek medical advice.
Will a shoulder brace or tape keep me working?
Tape or a brace may remind you to change position and can make a task feel supported, but it should not be used to push through a painful shift. Fit and skin tolerance matter, and support is not a substitute for load changes or assessment. Get help if you are relying on it every day or losing strength.
Is night pain a sign I need my shoulder assessed?
Night pain that keeps waking you, is worsening, or comes with reduced movement or strength is worth an assessment. Try supporting the arm with a pillow and avoid sleeping directly on the sore side while you arrange advice. Urgent assessment is appropriate after trauma, with marked weakness, or if the shoulder looks deformed.