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Taping the shoulder is fiddlier than the knee or the ankle, mostly because you cannot easily see what you are doing. This guide shows a complete shoulder application filmed in our own studio, then breaks it into six clear steps using photographs taken from that same application, so what you read and what you watch match exactly.
Watch the shoulder application
This is our own footage, filmed with Proworks kinesiology tape. It runs for about half a minute and has no commentary — the written steps below carry the detail.
Original Proworks studio footage. Open the full video page or watch it on YouTube.
Before you start
Two things make more difference than anything else in the video: clean skin and a light touch on the anchors.
- Clean, dry skin. No lotion, oil or moisturiser. The adhesive is pressure and heat activated, and it will not grip through a barrier.
- Round the corners of every strip. Square corners are the first thing to peel when a shirt drags across them.
- Get help if you can. The application in the video is done by a second person. The upper back is genuinely hard to reach and hold tension on by yourself.
- Anchors go down with no stretch. Only the middle section of a strip carries any tension.
How to Tape a Shoulder (6 Steps)
The application shown uses two vertical strips running up the back of the shoulder and one upper strip laid across the top of the trapezius.
Step 1 — Lay the first vertical strip
The first strip is anchored low on the back of the shoulder and laid upward towards the base of the neck. The anchor end goes down flat, with no stretch at all.
Step 2 — Smooth it down
The strip is rubbed along its length. This warms the adhesive and helps it bond — skipping it is the most common reason tape lifts early.
Step 3 — Add the second vertical strip
A second strip is applied alongside the first, running roughly parallel with a small gap between them rather than overlapping.
Step 4 — Position the upper strip
A third strip is brought across the top of the shoulder, sitting over the upper ends of the two vertical strips.
Step 5 — Lay the upper strip across
The upper strip is laid down across the trapezius, finishing with its far end flat and unstretched.
Step 6 — Finished application
The completed application: two vertical strips up the back of the shoulder with an upper strip across the top. Give the whole thing a final rub and let it settle before putting a shirt on or training.
Common mistakes
- Stretching the anchors. If the ends are under tension they pull at the skin and peel. Ends flat, middle only.
- Applying to damp skin. Straight out of the shower is the worst time. Let the skin dry and cool first.
- Overlapping the strips. A small gap works better than stacking tape on tape.
- Not rubbing it in. The adhesive needs friction and warmth.
- Taping straight after shaving. Freshly shaved skin is more easily irritated.
How long can you leave it on?
Proworks kinesiology tape is designed to stay on for several days, and it is water resistant, so showering is normally fine. Pat it dry rather than rubbing.
Take it off sooner if the skin underneath becomes sore, red or itchy. To remove, peel slowly along the direction of hair growth, ideally with the skin warm and damp — pulling it off quickly is what causes most irritation.
The tape used in this video
Proworks Kinesiology Tape
Every strip in the video is Proworks kinesiology tape: a 5m roll, 5cm wide, made from 95% cotton and 5% spandex so it stretches and recoils with the skin. It comes in a range of colours — the application above uses blue and pink.
Shop Proworks kinesiology tape
Frequently asked questions
Can you apply shoulder tape by yourself?
Partly. The vertical strips on the back of the shoulder are difficult to place and keep even without help, which is why the application in our video uses a second person. If you are on your own, a mirror helps, and it is worth cutting and rounding all your strips before you start.
Can you shower with kinesiology tape on your shoulder?
Yes. The tape is water resistant. Pat it dry afterwards rather than rubbing it, and avoid directing a hot shower straight at the edges.
How much stretch should I use?
In the application shown, the anchor ends are laid down with no stretch and only the middle section carries any tension. More stretch is not better — it is the most common cause of the tape pulling at the skin and lifting.
What colour tape should I choose?
Colour makes no difference to how the tape performs. Ours comes in a range of colours purely so you can pick one you like.
How long does a roll last?
A 5m roll cuts into a good number of strips. A three-strip shoulder application like the one shown uses a modest amount of a single roll.
Related guides
This guide shows how the product is applied. It is a demonstration, not medical advice, and it is not a diagnosis or a treatment plan. If your shoulder pain is severe, followed an injury, or is not settling, speak to a qualified healthcare professional. Do not apply tape to broken, irritated or infected skin, and remove it if the skin becomes sore or itchy.