A simple shoulder test I use in the clinic

Read Time: 3 minutes
Time to Perform Exercises: 3 minutes

Hey there!

Today I want to walk you through a simple shoulder test I use all the time in the clinic and one exercise that often helps when this movement is limited.

This is about shoulder internal rotation.

It’s not flashy, but it matters more than most people realize.

A quick idea to keep in mind

Your joints all have jobs to do.

When a joint can’t do its job well enough, other joints start compensating and taking on work they weren’t built to handle.

That works for a while, but, over time it’s one of the ways chronic pain and stubborn issues show up.

Today we’re only looking at one small piece of that puzzle: shoulder internal rotation mobility.

Movement Check

1. Reach one hand behind your back

2. Slide it upward along your spine as high as you comfortably can

When I’m looking at patients, I’m checking a few things:

• How far they get

• Whether the movement looks smooth or guarded

• Whether there’s pain

• And whether they have to lean, twist, shrug, or arch their back to get there

As a general reference, many people can reach close to the bottom of the opposite shoulder blade.

Not everyone gets there, and that alone doesn’t mean there’s a problem.

But if you notice a big side-to-side difference, stiffness, pain, or a lot of extra movement just to get there, that’s useful information. It often suggests this part of the shoulder may not be contributing as reliably as it could right now.

Why this matters

Limited shoulder internal rotation often shows up alongside things like:

• Shoulder pain with reaching or lifting

• Irritation during pressing or overhead movements

• Neck or upper-back tension

• Elbow or wrist issues that don’t quite make sense on their own

Again, this doesn’t mean anything is “damaged.”
It just means the system may be working harder than it needs to.

One exercise that often helps

One simple exercise I commonly use to help improve shoulder internal rotation is the sleeper stretch.

Many people find this helps:

• Reduce stiffness

• Improve the behind-the-back reach

• Calm down a shoulder that feels a little “off” or fluky

Click the video above to see me perform the test and sleeper stretch.

Big picture reminder

Everything we talked about today is real clinic stuff. The same things I look at and use with patients every week.

At the same time, this is only one small piece.

Most stubborn shoulder problems need a combination of:

• Multiple mobility inputs

• Strength and control work

• Tissue capacity improvements

• And the right progressions over time

This newsletter is meant to give you a helpful starting point, not overwhelm you or pretend one exercise fixes everything.

If you want help figuring out your next step

If your shoulder has been bothering you for a while, or you’re unsure what you should actually be working on, I do offer clarity calls.

They’re an optional, affordable way to ask me questions about your specific problem.

On the call, we can:

• Talk through what you’re feeling

• Look at what might be contributing

• Figure out what kind of plan makes sense for you

• And answer any questions you have

If you don’t need that right now, no problem at all. Keep using this as a check-in tool and see how your shoulder responds.

If you do want help, you can book a clarity call here:

👉 Book your Clarity Call here

Talk soon,

Dr. Matt Moreno, D.C., C.C.S.P.®
The Move More Minute

Disclaimer: The information provided in this newsletter is for educational and informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician, chiropractor, or other qualified healthcare provider with any questions you may have regarding a medical condition or before starting any new exercise program.

The exercises and suggestions provided are general recommendations and may not be suitable for everyone. If you experience pain, discomfort, or any concerning symptoms while performing these exercises (such as numbness, dizziness, or increased pain), stop immediately and consult a qualified healthcare professional.

Do not disregard professional medical advice or delay seeking it because of something you have read in this newsletter. The author, Move More Minute, and its affiliates assume no responsibility for injuries or issues that may arise from following the recommendations provided. By engaging with this content, you agree to do so at your own risk.

For personalized care or specific advice, please schedule an appointment with a qualified professional.