# 3 Moves to Fix a High Shoulder (FAST RESULTS) Source: https://www.youtube.com/watch?v=3JxlVgyewzg Recap page: https://rapidrecap.app/video/3JxlVgyewzg Generated: 2026-02-05T15:05:22.599+00:00 --- ## Quick Overview The three easy moves presented to quickly fix a high shoulder focus on correcting underlying hip imbalance and strengthening stabilizing muscles in the shoulder and upper back using simple props like a ball or towel while seated or lying against a wall. **Key Points:** - A high shoulder is often caused by an overlooked hip imbalance, which creates a chain reaction affecting the back and shoulder. - The first exercise involves sitting with a soft ball (like a volleyball or folded towel) between the knees, squeezing gently for activation, and performing small rotational circles with arms held out like a hitchhiker sign (thumbs up). - The second exercise targets the levator scapulae and upper trapezius muscles by gently tilting the head to the side, using the opposite hand for light assistance, holding for 20-30 seconds, and breathing slowly. - The third exercise, performed seated against a wall with support for the high shoulder side (using a folded towel or pillow), involves pressing the hand straight down towards the floor, holding for 5 seconds, and repeating 10 times to engage the upper back and shoulder blade stabilizers. - Consistency is key; performing these exercises daily can help keep the shoulders balanced and loose. - The primary goal of the exercises is to activate the deep muscles around the shoulder and upper back, which are often tight or weak, leading to the uneven shoulder height. ![Screenshot at 00:18: The anatomical illustration highlighting the hip area with an arrow indicating a tilt, which Dr. Rowe identifies as the overlooked cause of the high shoulder issue.](https://ss.rapidrecap.app/screens/3JxlVgyewzg/00-00-18.jpg) **Context:** Dr. Michael Rowe from SpineCare in St. Joseph, Michigan, introduces three simple, equipment-assisted exercises designed to resolve the common issue of a high shoulder. He explains that this postural problem is frequently rooted in an underlying hip imbalance, which causes compensatory strain traveling up the kinetic chain to the neck and shoulder muscles, specifically naming the upper trapezius and levator scapulae as common culprits. ## Detailed Analysis Dr. Michael Rowe presents three specific exercises to correct a high shoulder, which he attributes primarily to an underlying hip imbalance that creates a chain reaction affecting the upper back and shoulder muscles like the upper trapezius and levator scapulae. The first exercise is performed seated with a soft ball (or folded towel) squeezed between the knees to activate the glutes and hips; while maintaining good posture and arms extended sideways with thumbs up (like a hitchhiker sign), the user performs small circles with their hands, focusing on activating the muscles around the shoulder for 20-30 seconds in each direction. The second move targets the tight neck/shoulder muscles: while sitting, the user gently tilts their head to the side of the high shoulder, uses the opposite hand for light assistance, and holds the stretch for 20-30 seconds while breathing slowly, then gently turns the head upward toward the ceiling to deepen the stretch on the levator scapulae, holding again for 20-30 seconds. The third exercise, performed seated on the floor leaning against a wall for support, addresses the weak stabilizing muscles: place a folded towel or pillow behind the high shoulder for support, then press the hand straight down toward the floor, feeling activation across the ribs and lower back, hold for 5 seconds, release, and repeat 10 times, aiming to increase the depth of the push with each repetition. The doctor emphasizes performing these exercises daily to maintain balance and alignment. ### Setup and Rationale - High shoulder often stems from hip imbalance - Key muscles involved are upper trapezius and levator scapulae - Exercises aim to activate hip stabilizers and shoulder/upper back muscles ### Exercise 1 - Seated Ball Squeeze Rotation - Sit with a ball between knees, squeeze lightly - Arms out with thumbs up (hitchhiker sign) - Perform small circles with hands for 20-30 seconds per direction ### Exercise 2 - Neck Side Bend and Rotation Stretch - Gently tilt head toward the high shoulder side, assisting lightly with opposite hand - Hold 20-30 seconds - Then, turn head up toward the ceiling to stretch the side of the neck/shoulder, hold 20-30 seconds ### Exercise 3 - Wall Support Shoulder Press Down (for the high side) - Sit against a wall, place a folded towel/pillow behind the high shoulder for support - Press hand straight down toward the floor, feeling activation in upper back/ribs - Hold 5 seconds, release, repeat 10 times, aiming to increase depth ![Screenshot at 00:04: Dr. Rowe demonstrating the seated position with a green ball between his knees, preparing to introduce the first exercise.](https://ss.rapidrecap.app/screens/3JxlVgyewzg/00-00-04.jpg) ![Screenshot at 00:18: An illustration showing the pelvic tilt, which Dr. Rowe identifies as the root cause of an elevated shoulder.](https://ss.rapidrecap.app/screens/3JxlVgyewzg/00-00-18.jpg) ![Screenshot at 00:56: The starting position for the first exercise: upright posture, arms extended sideways with thumbs up, and the ball squeezed between the knees.](https://ss.rapidrecap.app/screens/3JxlVgyewzg/00-00-56.jpg) ![Screenshot at 03:03: Dr. Rowe demonstrating the neck stretch, using one hand to gently pull his ear towards the opposite shoulder.](https://ss.rapidrecap.app/screens/3JxlVgyewzg/00-03-03.jpg) ![Screenshot at 04:33: Dr. Rowe explaining the setup for the third exercise, showing the folded towel placed behind his high shoulder while seated against the wall.](https://ss.rapidrecap.app/screens/3JxlVgyewzg/00-04-33.jpg)