Are Planks Bad For Your Shoulders?

Planks are one of my favorite exercises for building a strong core. They’re simple, versatile, and require no equipment. However, I’ve often wondered: Are planks bad for your shoulders? This question has repeatedly come up in conversations with fellow fitness enthusiasts and my physical therapist.

Shoulder discomfort during planks isn’t uncommon, so I decided to dive deeper to understand the risks and learn how to plank safely and effectively.

The Benefits Of Planking

Planking has been a game-changer in my fitness journey. It’s not just about sculpting abs; planks strengthen the entire body. They’ve improved my posture, boosted my balance, and even helped alleviate lower and upper back pain.

Plus, planking engages multiple muscle groups simultaneously, making it one of the most efficient exercises.

According to Dr. Stuart McGill, a renowned spine biomechanics expert, planks are a safer alternative to crunches for building core strength because they minimize spinal compression.

Understanding Shoulder Strain In Planking

Over time, I’ve learned that planks are excellent for core strength but can strain the shoulders if not done correctly. Initially, when I started planking, I often felt discomfort in my shoulders, especially if my form slipped.

This happens when the shoulders bear too much weight or the shoulder blades are poorly aligned.

Common Mistakes That Lead To Shoulder Pain

I’ve made my fair share of mistakes while planking.

Here are some that I’ve identified and corrected over time:

• Improper shoulder alignment: Letting my shoulders hunch forward is used to cause unnecessary strain.
• Poor hand placement: Placing my hands too far apart or directly under my shoulders led to joint discomfort.
• Over-holding the plank: Pushing beyond my limit compromised my form.
• Neglecting to engage my core: This shifted the load to my shoulders, leading to pain.

How To Prevent Shoulder Pain While Planking

Through trial and error (and a lot of advice from experts), I’ve learned some key strategies to prevent shoulder pain:

•  Perfecting my form: I ensure my upper body forms a straight line from head to heels, with my elbows directly under my shoulders.
•  Engaging my core: Activating my abs and glutes helps distribute the movement of the weight evenly.
• Modifying when needed: I gradually built strength using knee planks. Below are some plank modifications and variations that you can try.
• Strengthening supporting muscles: Exercises like shoulder presses and rows have improved my stability. Instructions on how to do them are below.

1. Knee Plank

• Begin in a straight-arm plank position with your hands beneath your shoulders and your knees below your hips.
• Next, maintain good alignment with your head, shoulders, and hips.
• Engage your core, lower your knees to the floor, and move your hips forward while keeping your spine straight.
• Finally, hold the position for several deep belly breaths, in through your nose and out through your mouth.

2. Variation 1

• Begin in a forearm plank ^[2] position with your arms beneath your shoulders and your knees under your hips.
• Next, maintain good alignment with your head, shoulders, and hips.
• And then engage your core.
• Lower your knees to the floor while keeping your spine parallel to the floor.
• Lastly, hold the position for several deep belly breaths, in through your nose and out through your mouth.

3. Forearm Plank

• Begin in a forearm plank position with your arms beneath your shoulders and your legs straight, maintaining good alignment with your head, shoulders and hips.
• Engage your core and hold the position for several deep belly breaths, in through your nose and out through your mouth. 

4. Shoulder Press

For this exercise, you may use a resistance tubing or a can of soups.

• Begin in an upright standing position with your feet hips width apart, maintaining good alignment with your head, shoulders, hips, and legs.
• Next, hold the ends of the resistance tubing with each hand and place it at the back of your head with your elbows bent on the side at shoulder height, creating resistance to the band, then step one foot forward.
• Then, engage your core and raise your arms overhead.
• Hold the position for a couple of seconds.
• Finally, lower your arms back to the starting position and repeat the movements.
• Complete 10 repetitions.

5. Rows

For this exercise, you may use resistance tubing.

• Begin in an upright standing position with your feet hip-width apart, maintaining good alignment with your head, shoulders, hips, and legs.
• Next, hold the ends of the resistance tubing in each hand and step on the center of the band with both feet.
• Then, engage your core and lift both arms by bending your elbows to the side, bringing the tubing handles to chest level.
• Lower your arms back to the starting position and repeat the movement.
• Complete 10 repetitions.

Do Weak Core Muscles Contribute to Shoulder Pain?

Weak core muscles can make planking harder on the shoulders. Personally, I’ve experienced this firsthand. When my core wasn’t strong enough to hold my body in alignment, my shoulders compensated. Building core strength through exercises like bird dogs and dead bugs has helped me plank more effectively without pain.

Engaging Key Muscle Groups During Planks

I’ve learned the importance of engaging the right muscles during planks. Specifically, the trapezius, rhomboids, and serratus anterior all play a role in stabilizing the shoulders. This has made me reflect on a common question—are planks bad for your shoulders? The answer largely depends on form and muscle engagement.

Consequently, by focusing on these muscles, I’ve improved my form and reduced strain on shoulder joints, turning planks into a safer and more effective exercise.

Moreover, Dr. John Kirsch, an orthopedic surgeon, suggests that exercises targeting these muscles can prevent shoulder injuries and improve overall stability during planks.

Recognizing and Treating Shoulder Pain from Planking

If I ever feel shoulder pain ^[1] after planking, I know it’s time to take action.

Here’s what works for me:

• Rest and ice: This helps reduce inflammation.
• Stretching and mobility work: I’ve incorporated stretches like a child’s pose to relieve tension.
• Seeking professional help: Persistent pain is a signal to consult a physical therapist or doctor.

Dr. Heather Milton, a clinical exercise physiologist, advises against pushing through shoulder pain, as it can lead to chronic injuries. Instead, she recommends scaling back on intensity and focusing on form.

Final Thoughts

Are planks bad for your shoulders? Personally, in my experience, planks aren’t inherently bad for your shoulders. The key lies in maintaining proper form, listening to your body, and building strength gradually.

Additionally, following expert advice and paying attention to proper shoulder alignment, I’ve turned planks into a safe and effective part of my routine. That said, you might be wondering, are planks bad for your shoulders?

If you’re struggling with planks or shoulder discomfort, I’d highly recommend consulting a fitness professional to get personalized guidance.

Now it’s your turn! Next, check your planking form and see if you’re making any of the mistakes I mentioned. Start small, focus on alignment, and don’t hesitate to modify when needed.

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