Learn the best shoulder mobility exercises to increase flexibility, improve posture, and prevent pain. These exercises are ideal for athletes, desk workers, and fitness beginners.
If you’re struggling with tight shoulders, stiffness, or limited range of motion, you’re not alone. Poor shoulder mobility can affect everything from your workouts to your posture. The good news? A few simple shoulder mobility exercises can make a big difference.
Why Shoulder Mobility Is So Important
Shoulder mobility affects your ability to move freely and safely. Whether you’re lifting weights or reaching overhead at work, maintaining flexible, mobile shoulders is crucial. Some bnefits include:
- Improved range of motion
- Better posture and alignment
- Lower risk of shoulder pain and injury
- Enhanced athletic performance
- Easier overhead and daily movements
5 Shoulder Mobility Exercises to try
1. Arm Circles
A gentle warm-up that promotes circulation and joint readiness.
✅ How to do it: Extend your arms out to the side and make small circles forward for 30 seconds, then backward.
2. Shoulder Pass-Throughs (Using a Band or Stick)
Helps open up the chest and improve shoulder flexibility.
✅ How to do it: Hold a band or PVC pipe wide and move it slowly over your head and behind your back.
3. Thread the Needle
Targets the shoulders and upper back.
✅ How to do it: From a tabletop position, slide one arm under the opposite shoulder and gently twist.
4. Wall Angels
Great for posture and scapular mobility.
✅ How to do it: Stand against a wall and slowly slide your arms up and down like you’re making a snow angel.
5. Sleeper Stretch
Improves internal shoulder rotation.
✅ How to do it: Lie on your side, elbow at 90 degrees, and gently push your forearm downward.
How Often Should You Do Shoulder Mobility Work?
Aim to include shoulder mobility exercises in your routine at least 3–5 times a week. They’re invaluable before workouts or after long periods of sitting. Combine them with strength training for the best results.
Until we chat again
Bion
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