Can’t Reach Overhead Without Pain? Here’s What’s Really Going On

You Can’t Even Reach the Top Shelf Without Wincing…

You’re standing in the kitchen.
Reaching for a mug.
And BAM—sharp shoulder pain.

It feels like a pinch.
Sometimes a burn.
And it always shows up when you go overhead—grabbing, lifting, reaching, stretching.

You might think:
“Maybe I just slept funny.”
Or:
“This is what getting older feels like…”

But here’s the truth: shoulder pain when reaching overhead isn’t normal.
And more importantly—it’s fixable.

Let’s break down what’s actually going on up there.

The Shoulder Is a Marvel… and a Mess

Your shoulder joint is like a golf ball sitting on a tee. It relies on muscles and tendons—especially the rotator cuff—to keep everything stable when you lift your arm.

But if one part of that system isn’t working right?

Pain creeps in.

Here are the usual suspects:

1. Shoulder Impingement

This is the big one. When you lift your arm, there’s a small space where tendons and soft tissue pass through. If that space narrows—because of inflammation, poor posture, or weak muscles—those tendons get pinched.

Result? That classic “catching” or sharp pain when reaching overhead.

2. Rotator Cuff Dysfunction

Weakness or poor activation in the rotator cuff means the shoulder joint doesn’t stay centred during movement.
It drifts. It strains. And eventually, it hurts.

3. Scapular Instability

The scapula (shoulder blade) is your shoulder’s base. If it doesn’t move well—or doesn’t move with the arm—it throws everything out of sync.

That creates abnormal stress and tension up top.

4. Thoracic Spine Stiffness

Your upper back (thoracic spine) needs to extend when your arm lifts. If it’s stiff? Your shoulder tries to compensate—and pays the price.

Why Rest Doesn’t Solve It

Let’s say you feel the pain and decide to rest for a week.

The pain might ease—but only until you reach up again.
Because rest doesn’t restore function.

If the mechanics that caused the problem are still there?
So is the risk of re-injury.

Here’s What Actually Works

At our Physiotherapy clinic in Ballincollig, we fix shoulder pain by treating the real cause—not just the symptoms.

Step 1: Full Movement Assessment

We watch how you reach, lift, push, and pull.
We test your rotator cuff, scapula control, posture, and thoracic mobility.

Then we find the weak link—and build your rehab plan around it.

Step 2: Activate What’s Sleeping

Chances are, your shoulder isn’t broken.
But certain muscles aren’t doing their job.

We use smart, targeted drills to get them back online—like scapular setting, isometric cuff work, and controlled range-of-motion exercises.

Step 3: Rebuild Strength and Stability

Once the pain subsides, we get to work rebuilding real-world function:

• Banded external rotations

• Overhead kettlebell holds

• Controlled wall slides

• Thoracic mobility drills

And gradually, reaching overhead stops feeling like a gamble—and starts feeling like second nature again.

Why Our Shoulder Fixes Stick

• We’re local, and we see shoulder issues every day at our physio Clinic in Ballincollig

• We tailor every rehab plan—no cookie-cutter exercises here

• We’re Chartered Physiotherapists in Cork—so your recovery is backed by science, not guesswork

Stop Living Below Shoulder Height

You shouldn’t have to avoid the top shelf.
Or wince when you put on a jacket.
Or feel “old” every time you lift your arms.

Let’s change that.