Shoulder Self-Test

INSTRUCTIONS:

Use this simple, step-by-step checklist to identify if your shoulder pain or dysfunction might need professional evaluation. Complete the test while standing or sitting comfortably.

✅ Mark each item that applies to you.

If you check 2 or more items in any section, it's a good idea to schedule a comprehensive shoulder evaluation.

Part 1 – Pain Tests

Instructions: Move through these pain checkpoints - in order - and note any pain.

Check any that apply:

🮕 Pain in the shoulder while sleeping
🮕 Pain with shoulder or arm movement
🮕 Aching pain in or around the shoulder joint - even at rest
🮕 Popping or clicking sounds that cause pain

Part 2 – Range of Motion Tests

Instructions: Perform each of the following motions - in order - and note any restriction, pain, or pinching.

Check any that apply:

🮕 Difficulty or pain when reaching overhead (e.g., reaching for a shelf)
🮕 Difficulty reaching behind your back (e.g., fastening a bra or putting on a coat)
🮕 Pain or pinching when reaching across your chest (e.g., buckling a seatbelt)
🮕 Pain or pinching when reaching above shoulder height (e.g., lifting a bag overhead)

Part 3 – Strength Tests (Only perform these if the above tests are pain-free)

Instructions: Perform these tests gently - in order. If any cause pain, skip them and mark that the test could not be completed.

Empty Can Test:
Raise both arms to shoulder height in front of you at a 45-degree angle. Thumbs up. Have someone gently push down while you resist.

🮕 Weakness or pain when resisting with thumbs up - On either side

If Not pain or weakness from above test - Rotate thumbs downward (like emptying a can). Repeat the resistance.

🮕 Weakness or pain when resisting with thumbs down

Tummy Press Test:
Place the palm of your hand on your stomach and press inward while keeping your elbow forward.

🮕 Weakness or inability to press firmly without compensation (elbow pulling backward)

Low Back Press Test:
Place the back of your hand against your lower back and gently push back into it.

🮕 Weakness or pain during the motion

Next Step

If you marked 2 or more boxes in any section, your shoulder may not be functioning optimally.

Book a comprehensive evaluation to get clear answers and a personalized plan to restore your shoulder’s strength, motion, and stability.

👉 [Schedule Your Shoulder Evaluation at spinepainpc.com]