Core Stability and Shoulder Function: Study Insights

Core stability plays a critical role in shoulder health. Research shows that a strong core provides the necessary support for efficient shoulder movement, reducing pain and preventing injuries. Key findings include:

• 50% of throwing energy originates from the core: Weak core stability forces the shoulder to compensate, increasing strain and injury risk.
• A study on individuals with shoulder impingement found that adding core exercises reduced pain by 3.9 cm on the pain scale and improved shoulder strength.
• Poor core stability alters shoulder mechanics, leading to inefficient movement patterns.

Integrating core exercises like dead bugs, Pallof presses, and banded rotations into shoulder care routines can improve strength, mobility, and recovery outcomes. Tools like the SHOULDER Reliever combine targeted exercises with nighttime support to address pain and promote healing. Whether you're an athlete, manual laborer, or older adult, prioritizing core stability is key to maintaining shoulder function and preventing long-term issues.

8 Exercises To Strengthen Your Core When Dealing With Shoulder Pain

Research Findings: Core Stability's Impact on Shoulder Function

Studies consistently highlight how improving core stability can alleviate shoulder pain and enhance movement.

Core Stability Reduces Shoulder Pain

The connection between a stable core and reduced shoulder pain is supported by compelling research. For example, a 2025 study led by Gutiérrez-Espinoza and colleagues examined 47 participants with subacromial impingement syndrome. Over five weeks, participants followed a program combining supervised physiotherapy with core exercises. The results were impressive: pain intensity, measured using the Visual Analog Scale, dropped by 3.9 cm (p < 0.001). Additionally, shoulder strength and function improved significantly, with isometric lateral rotator strength increasing by 9.2 kg and the Constant-Murley score rising by 30.3 points.

Throwing athletes particularly benefit from core stability. A 2018 study observed that athletes experiencing shoulder pain often have lower core stability compared to those without pain. Core stabilization exercises, especially in the early stages of rehabilitation, have proven effective when traditional shoulder-strengthening routines are too painful to perform.

Effects on Shoulder Strength and Movement

Enhancing core stability doesn’t just reduce pain - it also boosts shoulder strength and improves movement quality. A six-week study involving 33 healthy female volunteers demonstrated that a home-based core stabilization program significantly increased shoulder maximal voluntary isometric contraction (MVIC) strength. Dr. Tuğçe Özekli Mısırlıoğlu, who led the study, noted:

"Our study showed that six-week core stabilization exercise program had a significant positive effect on the shoulder MVIC strength. This result may support the use of core stabilization exercises in the early periods of shoulder rehabilitation when the shoulder muscle strengthening exercises are painful." – Tuğçe Özekli Mısırlıoğlu, MD

Research also shows that poor core stability can alter shoulder mechanics during arm movements. For instance, males with low core stability displayed up to 1.9° greater spinal extension during arm elevation, while females showed 1.6° more. Additionally, females with reduced core stability exhibited a smaller scapular posterior tilt (5.6° less) and greater glenohumeral elevation (4.5° more) compared to those with better core stability. Athletes with shoulder dysfunction often face balance and stability challenges, further emphasizing the need to include balance training in rehabilitation programs.

Study Limitations and Future Research Needs

While these findings are promising, there are limitations. Many studies rely on small sample sizes, non-randomized designs, or narrowly defined participant groups. Furthermore, most research lacks dynamic, multi-planar testing methods that mimic real-world movement patterns. Another gap lies in comparing core stability risks against other injury-related factors, such as prior injuries or specific joint impairments. For example, one study found that a history of low back injury increased the odds of future injury by 2.84, while decreased trunk neuromuscular control had an odds ratio of 1.02.

It’s also unclear whether poor core stability directly causes injuries, results from inactivity, or primarily influences rehabilitation outcomes. Adding to the complexity, there’s no universal standard for measuring core stability, as methods vary widely across studies. Future research should prioritize larger, more diverse populations and work toward standardized assessment techniques to deepen our understanding of how core stability impacts shoulder function.

Despite these challenges, the evidence strongly supports integrating core stability exercises into shoulder care routines. These exercises consistently demonstrate benefits in reducing pain, building strength, and improving movement quality.

How Core Stability Improves Shoulder Mechanics

Core stability is the foundation of healthy shoulder function. It plays a critical role in force transfer, directly influencing how well your shoulders perform.

Load Transfer and Posture Control

Think of your core as the body’s central hub for distributing force. When your core is stable, it allows for optimal force generation and control during upper-body movements, making it the base for nearly everything your shoulders do.

Consider throwing motions: about 50% of the kinetic energy and force comes from the hips and trunk. Surprisingly, around 85% of the muscle activation needed to slow down a forward-moving arm comes from the periscapular and trunk muscles - not just the rotator cuff. This highlights how crucial the core is in managing and decelerating shoulder movements, protecting smaller stabilizing muscles from overworking.

When core stability is lacking, the whole system of load transfer starts to break down. An unstable core limits your ability to control and position your body during movements. This forces your shoulders to pick up the slack, often leading to inefficient movement patterns and an increased risk of injury. Beyond just the shoulders, a stable core also protects the spine from excessive strain and ensures smooth energy transfer from your torso to your arms and legs. This seamless transfer is essential for coordinated muscle activation, which keeps your shoulders properly aligned.

Muscle Coordination and Proper Alignment

While efficient load transfer is key, the real magic lies in how well your muscles work together. Core stability and shoulder alignment depend on coordinated muscle patterns. The core relies on both local and multi-joint muscles working in harmony to stabilize and allow movement.

Interestingly, your trunk muscles activate even before your limbs move. This anticipatory action helps prepare your body to handle potential spinal instability during complex activities. It’s a concept known as proximal stability for distal mobility, meaning a stable core creates the foundation needed for smooth, efficient shoulder movement. Without this stability, your shoulders may compensate by adopting altered movement patterns, which can lead to pain and dysfunction.

A strong core doesn’t just stabilize - it enhances coordination between the upper and lower body, resulting in smoother and more efficient movements. On the flip side, a weak core can trigger compensatory patterns that overload joints and connective tissues. Over time, these stressors may lead to overuse injuries and chronic discomfort.

The core’s role extends beyond stability; it actively controls movement. By managing load transfer between the upper and lower body, core muscles reduce stress on the spine and help prevent overuse injuries in the upper extremities. This is why core strengthening exercises are often included in shoulder rehabilitation programs. Addressing core weakness can sometimes resolve shoulder issues more effectively than focusing solely on the shoulder itself.

For optimal core stability, you need control over trunk motion in all three planes - forward and backward bending, side bending, and rotation. This multi-dimensional stability is what lays the groundwork for healthy, pain-free shoulder mechanics.

Practical Uses: Adding Core Stability to Shoulder Care

Understanding how core stability links to shoulder function is one thing - actually applying that knowledge is another. Studies suggest that combining core and shoulder exercises can lead to better injury prevention and recovery outcomes than focusing on each area separately. Here, we’ll explore specific exercises and how they benefit different groups.

Effective Core and Shoulder Exercises

The best exercises engage both your core and shoulders at the same time, building strength in ways that mimic real-life movement patterns.

• Standing or Half-Kneeling Row/External Rotation/Press: This multi-step exercise strengthens the posterior chain and core while supporting the rotator cuff. Using a resistance band or light weights, perform a row, followed by external rotation, and finish with an overhead press. Aim for 3–4 sets of 12–15 reps, holding each phase for three seconds.
• Bottom-Up Kettlebell Press: This move challenges your overhead stability and core control. In a half-kneeling position, press an upside-down kettlebell overhead while keeping your core engaged. Start with 3 sets of 8 reps per side or static holds for 15–20 seconds, gradually progressing to 3×60 seconds or 12–15 reps.
• Scapular Y Raise: Designed to improve shoulder blade stability, this exercise strengthens the shoulder girdle. Squeeze your shoulder blades down and back, then lift your arms into a Y shape at shoulder height. Hold for five seconds before lowering. Begin with 2 sets of 15 reps using light weights (1–5 pounds) and work up to 3 sets.
• Dead Bug: A core-focused exercise that reinforces spinal stability while moving your limbs. Lie on your back with knees bent and arms reaching upward. Slowly lower the opposite arm and leg toward the floor, keeping your core engaged throughout.
• Pallof Press: This exercise builds anti-rotation strength, which is key for shoulder stability. Using a resistance band anchored at chest height, press the band straight out while resisting the urge to rotate. This strengthens your core, providing a stable base for your shoulders.
• Banded Core Rotations: Add dynamic movement to your routine with this exercise. Stand with a resistance band anchored to one side. Rotate your torso away from the anchor while keeping your arms straight, then return to the starting position with control.

Always use manageable weights and focus on proper form to maximize benefits.

Benefits for Different Groups

The advantages of combining core and shoulder exercises extend across various populations, each with unique needs.

Athletes in overhead sports, like baseball players, can see performance gains and reduced injury risk. Research shows that 50% of the kinetic energy in a baseball throw comes from the core, making core strength essential for throwing power and injury prevention. Similarly, a 12-week isometric program for young elite badminton players reduced muscle imbalances, with noticeable improvements after just four weeks.

Manual laborers often deal with repetitive lifting and overhead tasks. Core stability exercises can ease the strain of these activities, improving how the body handles heavy or awkward loads and reducing the risk of overuse injuries.

For older adults with shoulder issues, maintaining functional movement is critical. Core stability exercises can enhance balance and coordination, while gentle shoulder movements help preserve mobility and range of motion.

Studies further show that as trunk muscle endurance improves, upper body performance increases, emphasizing the importance of these exercises for overall strength and function.

Need for Professional Guidance

As with any rehabilitation program, professional guidance is key to safely incorporating these exercises into your routine.

Transitioning from isolated to combined exercises may require lighter loads at first, giving your nervous system time to adapt. Starting with high reps and light weights helps build the neuromuscular control needed for more complex movements. Make sure to focus on abdominal bracing during each exercise, as it creates a stable foundation for your shoulders.

It’s crucial to only start core exercises once you can perform them without triggering symptoms. The timeline for this varies depending on the severity of the injury and individual healing rates.

"Integrating shoulder and core exercises can address potential musculoskeletal dysfunctions while serving as a transitional program between the initial therapeutic exercises and the terminal return to sport rehabilitation program" – Jason Brumitt and R Barry Dale.

If you’re dealing with an injury, working with a qualified professional is especially important. They can evaluate your movement patterns, identify compensations, and design a program tailored to your needs. This ensures that exercises are effective without worsening your condition.

Tailored professional support is essential for progressing safely and achieving the best results.

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The SHOULDER Reliever System

Building on earlier studies around core stability and shoulder function, Dr. Michael Carroll developed the SHOULDER Reliever - a practical, two-part system designed to ease shoulder pain. This system combines targeted exercises with supportive nighttime techniques, offering an effective solution for shoulder care.

Research highlights the importance of incorporating core stability exercises early in shoulder rehabilitation. These exercises create a balanced muscular foundation, which is essential for proper shoulder function. The SHOULDER Reliever takes these findings and applies them in a way that’s easy to use and highly effective.

Key Features and How It Works

The SHOULDER Reliever uses a dual approach - one for daytime and one for nighttime.

• Daytime Routine: The program focuses on dynamic stabilization exercises that strengthen smaller shoulder muscles, improve mobility, and reduce pain. These exercises also activate key stabilizers like the transversus abdominis and multifidus. The system includes a handle and four progressively heavier weights, letting users gradually build strength as they recover.
• Nighttime Support: At night, a specially designed support sleeve positions the arm to avoid pinching and enhance blood flow, aiding the healing process. Internal testing shows that just four hours of nightly use can deliver noticeable benefits. The sleeve’s loose, consistent support prevents harmful movements, like sleeping on the affected shoulder or raising the arm above the head during sleep.

Conditions It Can Help With

The SHOULDER Reliever is designed to address some of the most common shoulder issues, including rotator cuff injuries, shoulder impingement, and bursitis. Research shared at the American College of Sports Medicine national meeting demonstrated the system’s effectiveness: every patient using the SHOULDER Reliever reported improvement, compared to less than half of those undergoing standard treatments.

Whether you’re an athlete dealing with sports-related shoulder injuries or an office worker suffering from posture-related pain, this system is suitable for all ages and activity levels. Some users have experienced significant recovery using just the daytime exercises, though combining both components typically provides the best results.

Program Details and Guarantee

The SHOULDER Reliever program spans 40 days and includes step-by-step instructional guides to ensure proper form. The exercises require only five minutes, three times a week, making it easy to incorporate into your routine. For those currently in pain, it’s recommended to pause upper body workouts for 2–3 weeks while using the system.

Priced at $189.99, the system comes with a 60-day money-back guarantee, offering peace of mind. This program not only provides immediate relief but also builds long-term shoulder strength, aligning with the latest research on core stability and shoulder health.

Conclusion: Main Points About Core Stability and Shoulder Function

Research highlights a strong link between core stability and shoulder health. When your core muscles are functioning well, they provide a stable base that allows your shoulders to move efficiently and with less discomfort.

This connection is backed by studies. For example, research on individuals with subacromial impingement syndrome found that incorporating core exercises into physical therapy significantly boosted shoulder strength and reduced pain. This underscores the importance of including core-focused exercises early in shoulder rehabilitation. A well-functioning core creates the stability your shoulders need to recover and perform properly.

The practical benefits are clear. Whether you're managing rotator cuff injuries, shoulder impingement, or bursitis, adding core stability exercises to your recovery plan can make a big difference. Evidence shows that core training not only strengthens deep and superficial spinal muscles but also improves balance, coordination, and neuromuscular control. This comprehensive approach tackles the central role of core stability in effective shoulder recovery.

These insights have inspired practical recovery tools. For instance, systems like the SHOULDER Reliever put this research into action by combining targeted exercises to strengthen stabilizing muscles with supportive nighttime positioning. This dual approach addresses both immediate symptoms and the underlying mechanical issues causing shoulder pain.

The main takeaway? Your shoulders don’t operate on their own. They rely on a connected system where core stability is the foundation for proper movement, reduced pain, and better function. Understanding this dynamic helps guide treatment strategies that target the root causes of shoulder issues.

FAQs

How does core stability influence shoulder function and help prevent injuries?

The Role of Core Stability in Shoulder Health

Core stability is key to maintaining proper shoulder mechanics. By ensuring smooth coordination between the scapula and the glenohumeral joint, it helps ward off common problems like rotator cuff injuries and impingements. A strong, stable core also enables efficient load transfer throughout the body, improving balance and neuromuscular control during physical activities.

When core stability is weak, the chances of upper body injuries increase, and athletic performance can take a hit. Building core strength not only enhances shoulder function but also helps alleviate pain and supports long-term injury prevention.

What core exercises can support shoulder recovery and reduce pain?

Incorporating core exercises into a shoulder rehab plan can make a big difference in improving stability and easing strain. A few solid options to try are the three-point plank with shoulder extension, shoulder row, and diagonal arm raise. Aim for 15 repetitions and 2–3 sets of each. These moves not only engage your core but also support shoulder function.

For a gentler approach, exercises like the tabletop hold, dead bug, pelvic tilt, bridge, and leg lowering are excellent choices. They help build core strength while keeping the shoulder from being overworked. Plus, they encourage better stability and alignment, paving the way for a smoother recovery.

Why is it important to have professional guidance when adding core stability exercises to improve shoulder health?

When adding core stability exercises to your shoulder care routine, having professional guidance makes a big difference. Why? Because using the right technique not only boosts the effectiveness of these exercises but also helps you avoid injuries that can result from poor form or compensating in ways your body shouldn't.

Your core does more than you might think - it supports shoulder alignment and function, which helps ease strain and promotes better recovery. But without expert advice, there’s a risk of doing these exercises the wrong way, potentially slowing your progress or even causing new problems. A qualified professional can design a routine that’s not only safe and effective but also tailored to fit your specific needs and goals.