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Home / How to tape / Shoulder Taping / How to tape your shoulder (general)

How to tape your shoulder (general)

Would you like to know how to tape your shoulder yourself? In this guide, we’ll show you step by step how it can be done.

The deltoid muscle is a strong and compact muscle that shapes the outer contour of the shoulder and provides essential support. It enables you to lift your arm and move it in all directions. Pain often occurs in the middle part of this muscle. If you are experiencing discomfort in the upper arm or around the shoulder joint, the taping method described below can help to relax the muscle and relieve pain.

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Self-taping the shoulder

Tips for a safe and effective shoulder taping application:

Has the cause of the pain or complaint been properly identified?
Read the instructions carefully before you start taping.
Select the tape colour you prefer.
Do not apply stretch at the beginning and end of the tape.
Rub the tape firmly after application to ensure good adhesion.
Check for any contraindications before using tape.
On average, the tape will stay in place for 3–7 days.
You can shower while wearing the tape.
Removing the tape is easier when using a little oil.

Preparing to tape the shoulder

Tape

Shape: 3 customised I-strips
Number of strips: 3
Technique: Muscle technique (relaxing application applied with light stretch)

Measuring and cutting the tape

Step

Stand in front of a mirror and measure the length of the tape strips from the middle of the upper arm to the top of the shoulder.
Cut three I-strips of equal length.

Applying the tape to your shoulder

Step

Start with the middle strip. Place the base on the mid-upper arm below the muscle without any stretch. Let the arm hang loosely and apply the tape with light tension towards the top of the shoulder, then secure the anchor above the shoulder.
Apply the base of the second strip next to the first, again without stretch. Move the arm slightly backwards and guide the tape with light tension across the front of the deltoid, fixing the anchor at the top of the shoulder.
Finally, position the third strip slightly offset from the other two. Move the arm gently forward and apply the tape with a light stretch across the back of the deltoid, attaching the anchor at the top of the shoulder.
Rub all three strips firmly to ensure good adhesion.

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Christina’s advice on shoulder taping

For these self-taping instructions, I have chosen applications that are straightforward to apply on your own. To ensure the treatment is carried out safely, I share practical guidance to consider before, during and after taping. These tips are based on my many years of professional experience. If your symptoms persist, always consult a physiotherapist or your GP.

Christina Peter

Physiotherapist and Taping Instructor

Disclaimer:
Please note: we emphasize that the suggested tape applications and the information on our website regarding the possibilities of the Medical Taping Concept are not yet scientifically proven. The statements and examples mentioned are based on years of experience from patients and trained therapists.

Contraindications for not using tape: pregnancy, open wounds, bone fractures, unexplained complaints, allergies and skin conditions, medication use such as blood thinners, thrombosis, and fever.
Always consult a specialist before applying tape in these cases.