I can feel the bone moving in the socket when I do shoulder exercises, but I do not feel any pain. Is it normal?

Q. Is it normal to feel the bone moving in the socket when doing shoulder exercises?

Answered by
Sreenivasa Rao
and medically reviewed by iCliniq medical review team.
This is a premium question & answer published on Nov 04, 2022

Hello doctor,

I am an athlete, and I have noticed that I can feel the bone moving in the socket when I do over the head press (handstand on single bar pushups), and lateral shoulder raises. I do not feel any pain, but I am worried. I would like to hear your opinion.

Thank you.



Welcome to icliniq.com.

I read your concern. The feeling that you have while exercising is due to an imbalance in your shoulder musculature strength. So one part is not supporting enough to perform the movement smoothly, leading to bone snapping. Do not worry.

I recommend you:

1. Do proper shoulder stability exercises, especially targeting the subscapularis and infraspinatus muscles, like indrawing the shoulder ball into the socket.

2. Shoulder external rotation in the arm by the side position and in 45-degree shoulder raised sideways.

3. Scapular push-ups.

4. I-Y-T-W exercises.

5. Drawing sword exercises.

These will help you to restore stability. Do a lot of stretches for the pectorals, biceps, and posterior capsule.

I hope this is helpful to you.

Kindly revert in case you need any further help.

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