How much pain is OK during shoulder rehab drills?
The rule here: 0 to 3 out of 10 during a drill is fine, 4 to 5 means do less, 6 or more means stop it today, and worse the next morning means step back.
Rehab exercise is usually allowed to be a little uncomfortable, and is not allowed to make things worse. The rule used here is a conservative version of the traffic-light approach many physiotherapists use, put in numbers so a log can be read against it.
Pain during the drill at 0 to 3 out of 10 is fine. 4 to 5 means do less: a smaller range, fewer reps, an easier version. 6 or more means stop that drill today.
Pain the next day that is worse than before the session means the session was too much, whatever the numbers during it said. Next time, go back to the easier version or do fewer sets, and build up again from there.
Pain on waking at 6 or more means rest the shoulder that day. The rule advises; it does not forbid. Sharp or catching pain, or pins and needles, means stop regardless of the number.
A phase test only counts when the pain during that set was 3 or under: a test passed through pain is not passed. Anybody working with a clinician follows the clinician.
Warning signs: see a clinician first
Do not start, or stop, if any of these apply to you:
- The pain started with a fall, a dislocation, or a sudden pop or tear, and you cannot lift the arm since.
- Numbness, tingling or pins and needles running down the arm or into the hand.
- Weakness that is getting worse, or the arm suddenly much weaker than the other.
- Pain that wakes you at night and does not ease when you change position.
- Swelling, redness, heat or a fever with the pain.
- Pain in the chest, jaw or left arm with breathlessness or sweating — call emergency services.
- A visible lump, change in shape, or the shoulder looking different from the other.
These are general reasons to have a shoulder examined. They are not a complete list.
Drills for this
Relaxed hang
Hang from a bar with straight arms and let the shoulders go up.
3 × 10–30 s
Camera checks itActive hang
From a relaxed hang, draw the shoulders down away from the ears and hold, arms still straight.
3 × 10–20 s
Camera checks itScapular pull-up
Repeat the active hang as reps: shoulders down, pause, back up to a relaxed hang.
3 × 5–10
In the program
Phase 1 — Set the shoulder blades — Shoulder: kipping works, strict pull-ups do not
Hang again without pain, and learn to draw the shoulder blades down from a hang with straight arms.
The pain rule
- 0–3 out of 10 during the drill: fine, carry on.
- 4–5: do less — a smaller range, fewer reps, or the easier version.
- 6 or more: stop that drill for today.
- Worse the next morning than before the session: that session was too much. Step back.
- 6 or more on waking, any morning: rest the shoulder that day.
Sharp or catching pain, or pins and needles, means stop regardless of the number.
Other questions
- Why can I do kipping pull-ups but not a strict pull-up?
- Why does my shoulder hurt at the start of a pull-up, from a dead hang?
- What muscles start a pull-up?
- Scapular pull-up vs active hang: what is the difference?
- How do I get a strict pull-up back after shoulder pain?
- Should I keep kipping while my shoulder is sore?
- Are band-assisted pull-ups or lowerings better for getting back to a strict pull-up?
- How long should I hang from a bar for shoulder rehab?
A general answer, built from the program and drill pages. It cannot say what is going on in your shoulder; only an examination can.