Rotator cuff & shoulder strength
Push vs Pull: Why Most Shoulders Need More Pulling
4-minute read · Published April 20, 2026 · Updated April 20, 2026
Why push and pull get out of balance
Daily life is full of pushing. You reach forward to a keyboard, lift a phone, open doors and carry things in front of you. Those movements use the chest and the front of the shoulder a lot.
The muscles on the back of the shoulder and upper back do the opposite job. They pull the shoulder blade back and help the arm rotate outward. When they get less work, they can feel weak by comparison. That is a common pattern, not a diagnosis.
What the research says
Be careful with the posture story. A review of spine posture found no consensus that posture causes low-back pain [R25]. For the neck, forward head posture is associated with neck pain, but "associated" does not mean "causes" [R27]. Changing posture may help some people feel better, but the link between posture change and pain change is still unsettled.
What is better supported is resisted exercise. Exercise with resistance that builds gradually is the type most likely to help rotator-cuff-related shoulder pain. Gentle, unloaded movement alone probably does not [R01]. Public health guidance also recommends muscle-strengthening work on at least two days a week for adults [R07].
What you can do
- Add a pulling movement to your week. Choose one or two exercises that draw the arm back toward the body.
- Include external rotation. Slow outward turns of the arm train the back of the rotator cuff.
- Keep the resistance light at first. Build over several weeks by resisting harder, moving through more range or doing longer sets.
- Balance your pressing. If you push often, match it with an equal or greater amount of pulling.
- Take desk breaks. Stand, roll the shoulders and reset your posture every hour or so.
Seated option: sit tall in an armchair with your back supported, and draw the arms slowly back and out, one side at a time.
Where ShoulderBack Pro fits — and where it doesn't
For the back-of-shoulder side, Open the Door fits well. You swing the forearms outward with the elbows at your sides, which the site lists as working the infraspinatus and rhomboid major, and the resistance comes from your other arm. Steering is a good second move for the rear deltoids and rhomboids. Both work seated. It is a wellness tool, not a treatment, and it will not change your posture on its own.
Try the Open the Door lesson first. The trainer is in the shop if you want it at home.
When to see a professional
If pulling movements cause sharp pain, numbness or weakness, stop and get assessed.
See a doctor or physiotherapist promptly if you have: pain after a fall or injury with sudden weakness or loss of movement; a shoulder that looks deformed, very swollen or bruised; fever or feeling unwell alongside the pain; chest pain or breathlessness (call emergency services); constant pain that doesn't change with rest or activity; pain that wakes you most nights; numbness, tingling or weakness into the arm or hand; pain in several joints at once; or pain that hasn't improved after a couple of weeks of sensible self-care.
Try this movement
Open the Door (infraspinatus, rhomboids) →Frequently asked questions
Does pulling fix rounded shoulders?
The evidence that posture changes cause pain is unsettled. Pulling work builds strength on the back of the shoulder, which is useful on its own. It is not a promise to fix posture.
How often should I do pulling work?
Start with a few short sessions a week and build gradually. Guidance for adults suggests muscle-strengthening on at least two days a week [R07].
Can I do this seated?
Yes. Many pulling-type movements work well in an armchair with your back supported.
Sources
- Swain CTV et al. (2020). No consensus on causality of spine postures or physical exposure and low back pain: umbrella review of 41 systematic reviews. J Biomechanics. https://getfitcraft.com/guides/exercises-for-posture
- WHO (2020). Guidelines on physical activity and sedentary behaviour. https://www.sydney.edu.au/news-opinion/news/2020/11/26/new-global-guidelines-on-physical-activity-and-sedentary-behavio.html
- Naunton J et al. (2020). Effectiveness of progressive and resisted and non-progressive or non-resisted exercise in rotator cuff related shoulder pain: systematic review and meta-analysis of RCTs. Clinical Rehabilitation. https://search.pedro.org.au/search-results/record-detail/61404
- Healthcare (MDPI) 2023; 11(19):2604. Treatment of chronic neck pain in patients with forward head posture: systematic narrative review. https://www.mdpi.com/2227-9032/11/19/2604
