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TEST YOUR SHOULDERS
This page includes two shoulder assessments designed to evaluate mobility, scapular control and possible overload or inflammation patterns in the shoulder complex.

The tests help identify movement limitations, asymmetry, compensation patterns and determine which stage of corrective work your shoulder currently needs.
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MOBILITY TEST
SHOULDER & SCAPULA MOBILITY ASSESSMENT

This assessment evaluates shoulder mobility, thoracic movement and scapular control during overhead motion.
The goal is to identify: restricted shoulder mobility, thoracic stiffness, poor scapular mechanics, asymmetry between sides, compensation through the neck or lower back

During all tests: ribs stay down, core remains active, pelvis neutral, neck relaxed, movement controlled

This is not a medical diagnosis, but a primary movement assessment.
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WHAT THESE TESTS HELP IDENTIFY
If your shoulder mobility is limited or compensations appear during movement, your shoulder is likely not ready for aggressive pressing, overhead loading or heavy pulling exercises yet.
The shoulder first needs: mobility restoration, stabilization, movement integration
Wall Angel Scapula Control Test
This test evaluates:
  • overhead mobility
  • scapular control
  • thoracic extension
  • shoulder symmetry
Common compensations:
  • shoulder shrugging
  • lower back arching
  • forward head posture
  • loss of wall contact
Single Arm Wall Mobility Test
This test evaluates:
  • shoulder flexion mobility
  • overhead shoulder mechanics
  • thoracic compensation
  • side-to-side mobility differences
Common compensations:
  • rib flare
  • lumbar extension
  • shoulder elevation
  • neck tension
IMPORTANT
If you experience sharp pain, numbness, strong inflammation or discomfort during testing — do not push through pain.
In this case, it is better to start with an individual body analysis.
SHOULDER INFLAMMATION & OVERLOAD TESTS

This assessment helps identify possible overload, irritation or reduced tolerance in the shoulder complex and rotator cuff area.
These tests are not designed to diagnose injuries.
Their purpose is to help detect:
  • painful movement patterns
  • shoulder instability
  • mobility restrictions
  • overload in the rotator cuff and scapular system
  • neck and upper trap compensation
During all tests: keep ribs down, maintain core engagement, keep the pelvis neutral, avoid shrugging the shoulders, keep the neck relaxed

If sharp pain appears, stop the test
Start OVERLOAD TESTS
WHAT THESE TESTS HELP IDENTIFY
These tests help identify whether your shoulder pain is related to overload, irritation, instability or reduced load tolerance during movement.
The assessment helps determine:
  • whether pain appears during specific shoulder positions
  • which area of the shoulder is overloaded
  • whether the rotator cuff and scapular system tolerate load correctly
  • whether compensation appears through the neck or upper traps
  • whether additional medical assessment may be needed
If sharp pain, weakness, numbness or significant discomfort appears during testing, it may indicate that the shoulder requires further evaluation by a medical professional or imaging assessment such as MRI or ultrasound before progressing into training or loading.
Supraspinatus Wall Press Test
Side position against the wall with a straight arm pressing into the wall.
This test evaluates:
  • overload in the upper shoulder area
  • supraspinatus irritation
  • shoulder stability during isometric load
  • tolerance to compression in overhead mechanics
Common compensations:
  • shoulder elevation
  • neck tension
  • rib flare
  • body rotation away from the wall
Pain is commonly felt:
  • on top of the shoulder
  • outer shoulder area
Infraspinatus External Rotation Test
Elbow bent to 90 degrees close to the body while pressing outward into the wall or resistance band.
This test evaluates:
  • posterior rotator cuff control
  • external rotation stability
  • scapular control during rotation
  • shoulder stability under rotational load
Common compensations:
  • elbow moving away from the body
  • shoulder shrugging
  • thoracic rotation
  • neck tension
Pain is commonly felt:
  • back of the shoulder
  • around the posterior scapular area
Subscapularis Front Shoulder Test
Arm positioned at 90 degrees while pressing inward into the wall.
This test evaluates:
  • anterior shoulder stability
  • internal rotation control
  • front shoulder load tolerance
  • shoulder positioning during compression
Common compensations:
  • forward shoulder translation
  • rib flare
  • shoulder elevation
  • torso rotation
Pain is commonly felt:
  • front shoulder
  • deep inside the shoulder joint
Front Shoulder Load Test
This test evaluates:
  • front shoulder load tolerance
  • scapular control
  • shoulder mechanics during compression and elevation
  • tolerance to front shoulder loading
Common compensations:
  • shoulder shrugging
  • rib flare
  • elbow collapsing downward
  • neck tension
Pain is commonly felt:
  • front shoulder
  • top of the shoulder
SHOULDER MOBILITY PROTOCOL - 5 WEEK SYSTEM
This protocol is designed to restore shoulder mobility, improve scapular control and gradually rebuild stable movement mechanics without aggressive loading.
The system progresses step by step so the body can safely adapt through controlled movement, mobility and stabilization work.
Week 1
SHOULDER RESET
Reduce overload, restore shoulder positioning and improve movement awareness.
Focus:
  • tension reduction
  • thoracic mobility
  • breathing mechanics
  • neck compensation reduction
WEEK 2
SHOULDER MOBILITY
Improve shoulder range of motion, scapular movement and thoracic extension.
Focus:
  • shoulder mobility
  • thoracic movement
  • scapular mechanics
  • movement symmetry
WEEK 3
SHOULDER STABILIZATION
Build shoulder stability and improve rotator cuff control under load.
Focus:
  • rotator cuff activation
  • shoulder control
  • scapular stability
  • isometric loading
WEEK 4
SHOULDER INTEGRATION
Integrate shoulder mechanics into full-body movement patterns.
Focus:
  • movement integration
  • posture control
  • coordinated movement
  • functional patterns
WEEK 5
RETURN TO PERFORMANCE
Prepare the shoulder for strength training and higher functional demands.
Focus:
  • progressive loading
  • movement confidence
  • shoulder endurance
  • return to training
START YOUR SHOULDER PROTOCOL
5-week guided shoulder mobility and stabilization system
$45 — full protocol access
START SHOULDER PROTOCOL
Understand how your body really moves - identify compensations, limitations
and the root cause of your issues.
$150 — Full Analysis
This is a full structural analysis based on your photos, videos and medical history.

You will get:
  • Posture and skeletal alignment analysis
  • Detection of compensations and movement limitations
  • Identification of weak and overloaded areas
  • Clear explanation of what’s happening in your body
  • Personalized recommendations for training and correction

This is not a generic plan. This is your body decoded.
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or Start With full Body Analysis
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For protocol access, technical support or recovery questions, please contact us via WhatsApp.