Basket

Guide · shoulder

How to apply kinesiology tape to the shoulder

The shoulder moves in every direction, so people often use tape here for a light, supportive feel during swimming, racket sports, overhead lifts and days spent working with the arms raised. Because you can't easily reach your own shoulder, this one is easier with a helper.

Before you start

  • Clean, dry skin — no cream, oil or sweat. Apply about 30 minutes before activity.
  • Cut your strips: Two I-strips, each about 20 cm. Round the corners.
  • Anchors and ends go on with no stretch; only the middle of a strip is stretched.
  • Round every corner so the tape doesn't catch on clothing.
Line drawing of the shoulder with kinesiology tape placement shown as teal strips

Steps

  1. Relax the arm across the body

    Let the arm hang or rest the hand on the opposite shoulder so the skin over the outer shoulder is gently stretched.

    Tension: none

  2. Anchor the first strip on the upper arm

    Stick a 5 cm anchor on the outer upper arm, roughly a hand's width below the top of the shoulder, with no stretch.

    Tension: none

  3. Run the strip over the front of the shoulder

    Peel and lay the strip up and over the front curve of the shoulder, finishing near the collarbone.

    Tension: light

  4. Run the second strip over the back

    From the same anchor, lay the second strip up and over the back of the shoulder towards the shoulder blade. Together the strips make a 'Y' around the shoulder.

    Tension: light

  5. Unstretched ends, then rub

    Lay the final 5 cm of each strip with no stretch and rub firmly for 20–30 seconds.

    Tension: none

How long it stays on and how to remove it

Applied this way, the tape usually stays on for 3 to 5 days, through showers and training. To remove it, hold the skin with one hand and peel the tape back slowly in the direction of hair growth — in the shower or with a little oil if you prefer.

Good to know

Tape is for comfort and support during activity. If you have an injury or a health concern, speak to a GP or physiotherapist before using it.

What you need

Energelbo Starter Kit laid out in an open kraft-white box: one black tape roll, tape scissors and an A5 printed application guide

Starter Kit

1 × tape roll, 5 cm × 5 m — choose black, beige or blue

£16.99 incl. VAT

Details

Questions about taping the shoulder

Can I do this on my own?

It's possible with a mirror, but the back strip is much easier if someone helps you lay it flat.

Which tape should I use?

A 5 cm roll is right for most people. The wide 7.5 cm roll can be used as a single strip over the top of the shoulder if you prefer.

How long does it stay on?

Usually 3–5 days. Shoulders move a lot, so rounded corners and unstretched ends matter here.