The Core–Shoulder Connection

Posture, Pain & Performance

Shoulder Pain? Start With Your Core.

You feel it in your shoulder…
But the real problem might be somewhere else entirely.

This week, I worked with a client frustrated by ongoing shoulder discomfort. Like most people, their first instinct was to stretch it, massage it, or foam roll the area that hurt.

Makes sense — but it missed the real issue.

The pain wasn’t starting at the shoulder.
It was starting at the pelvis.

Why the Shoulder Isn’t Always the Problem

When your pelvis is out of position, it creates a ripple effect:

Pelvis shifts → ribcage position changes → shoulder mechanics break down → irritation and pain show up.

That’s not bad luck.
That’s poor system alignment.

Your body doesn’t work in isolated parts. It works as one connected system. And when the foundation is off, the joints that rely on it — especially highly mobile ones like the shoulder — take the hit.

Why Core Training Matters (More Than Stretching)

If your core can’t:

• Control pelvic position

• Keep the ribs stacked over the pelvis

• Stabilize the trunk during movement

…then your shoulder is forced to compensate.

That’s why stretching alone often doesn’t solve shoulder pain. You may feel temporary relief, but the underlying issue stays the same.

The solution starts with core control, not core burn.

Where to Start: A Simple Reset

One of the best “top-down” starting points is the Supine Modified Crunch.

🎥 Watch the demo:

This isn’t about cranking out reps.
It’s about teaching your body how to organize itself correctly.

Key Coaching Points:

• Gently press your lower back into the floor

• Keep your ribs down and stacked over the pelvis

• Exhale fully to engage the deep abdominals

• Move slow and stay controlled

Programming:
2–3 sets of 8–12 reps is a great place to begin.

The Bigger Takeaway

Better core control leads to:

• Better pelvic position

• Better ribcage alignment

• Better shoulder mechanics

Which often means:
Less pain.
Better movement.
More durability.

Don’t just chase the symptom.
Train the system.

— Coach Shelby & The Shelby Trained Team