Ever finished a set of planks only to feel a sharp ache or dull burn in your shoulders instead of your abs? You’re not alone. Many people trying to build core strength or follow a home workout routine are surprised when planks trigger shoulder pain. In this article you’ll learn common causes, smart corrections, and progressions so you can keep planking safely and get stronger without discomfort.
Why do planks hurt my shoulders? The most common reasons
Shoulder pain during planks usually stems from one or more of these issues:
- Poor form: Sinking hips, shrugging shoulders, or collapsed scapulae shift load from the core to the shoulders.
- Weak scapular muscles: If your serratus anterior, lower traps, and rotator cuff are underdeveloped, they can’t stabilize the shoulder blade under load.
- Limited thoracic mobility: A stiff upper back forces the shoulders into compensatory positions.
- Underlying shoulder injury: Impingement, bursitis, or rotator cuff issues can be aggravated by weight-bearing on the arms.
- Progression too fast: Going from knee planks to full planks without strength build-up often causes strain.
Quick form checklist to stop shoulder pain now
Before you tweak your workouts, run through this simple checklist each time you plank:
- Hands directly under shoulders (for high plank) or elbows under shoulders (for forearm plank).
- Reach through your heels and crown of the head — a long, neutral spine.
- Ribcage down: gently draw your ribs toward the pelvis to engage the deep core.
- Keep shoulders away from ears — avoid shrugging.
- Protract the scapula slightly (push the floor away) to engage serratus anterior when needed.
Corrective exercises to strengthen shoulders and scapula
Include these 3–4 times per week to build the support your shoulders need for planks:
- Serratus wall slides — 2–3 sets of 10–15 reps to train scapular upward rotation and protraction.
- Band pull-aparts — 3 sets of 12–20 reps for posterior shoulder strength and posture.
- Y-T-I raises (prone on an incline or floor) — 3 sets of 8–12 reps to strengthen lower traps and rotator cuff stability.
- Isometric scapular pushes — hold protracted and retracted positions for 10–15 seconds to teach control.
Plank variations and progressions
Not every plank needs to be a full high plank. Try these alternatives to reduce shoulder load while building core and shoulder capacity:
- Knee plank: Lower the load by supporting part of your body weight on your knees. Great as a regression.
- Forearm plank: Shifts pressure from wrists and can feel easier on certain shoulder conditions.
- Elevated plank: Hands on a bench or box to reduce the percentage of bodyweight supported.
- Scapular plank: From a forearm position, repeat small protraction/retraction pulses — builds serratus control.
- Side plank progressions: Strengthen lateral core and shoulders with stacked or knee-supported variations.
Sample progression plan (4 weeks)
Week 1: Knee plank 3×30 seconds + serratus wall slides 3×12.
Week 2: Elevated forearm plank 3×30–40s + band pull-aparts 3×15.
Week 3: Full forearm plank 3x30s with 3 sets of Y-T-I raises after workouts.
Week 4: Add 2–3 sets of scapular plank pulses and try a 45–60s full plank if pain-free.
Posture, mobility, and lifestyle fixes that help
Plank shoulder pain isn’t only about exercise technique. These lifestyle tweaks reduce chronic shoulder stress:
- Improve thoracic mobility with foam rolling and thoracic extensions 3–4 times weekly.
- Address desk posture — take standing breaks and set up an ergonomic workspace.
- Get adequate sleep and nutrition to support tissue repair. See our nutrition guides for recovery-friendly meal ideas.
- Manage inflammation with regular low-impact cardio and stress reduction techniques.
When to stop and see a professional
If your shoulder pain is sharp, radiating, accompanied by numbness/tingling, or doesn’t improve after a week of modified training, book an evaluation with a physiotherapist or sports medicine provider. Persistent pain may indicate impingement, tendonitis, or other conditions that need hands-on assessment.
Real-world example: Jenna’s learning curve
Jenna, a busy teacher, started feeling shoulder pain after adding daily planks to her routine. She switched to knee planks, spent two weeks strengthening her serratus anterior and upper-back, corrected her posture at her desk, and transitioned back into full planks pain-free. Small adjustments and consistency made the difference.
How do I stop shoulders hurting during planks? Practical tips
- Record yourself from the side to check hip and shoulder alignment.
- Warm up shoulders with dynamic movements before holding planks.
- Limit holds to quality time instead of chasing duration — 20–40 seconds of perfect form beats 2 minutes of compromised posture.
- Use progressive overload: increase time or difficulty by 10–20% per week at most.
- Include upper back strengthening in your weekly routine (2–3 sessions/week).
Frequently Asked Questions
1. Is it normal for planks to make my shoulders burn?
Mild muscular burn from working muscles is normal, but sharp pain, joint ache, or pain that lingers after exercise is not. Burning that feels like the muscles are working (especially in shoulders when doing scapular protraction) can be expected, but assess form and progression to avoid overload.
2. Should I stop planking if my shoulders hurt?
Not necessarily — stop the painful variation and switch to regressions (knee or elevated planks) and corrective exercises. If pain persists despite modifications, pause and seek professional evaluation.
3. Which plank is best for people with shoulder issues?
Forearm planks and elevated planks are often gentler on the shoulder joint. Scapular plank variations that emphasize controlled protraction can also build stability without aggravating an injury.
Conclusion — take control of your plank pain
So, why do planks hurt my shoulders? Most often because of form breakdown, weak scapular stabilizers, limited thoracic mobility, or progressing too quickly. Fix your technique, add targeted strength work, use regressions when needed, and make small, consistent changes. If pain persists, get a professional assessment.
Ready to plank pain-free? Start with today’s simple action: film one plank rep, compare it to the checklist above, and pick one corrective exercise to do three times this week. For more structured help, check out our workout routines and add mobility exercises from our wellness tips page to your plan.
