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Shoulder Mobility Exercises

Posterior Shoulder Release

This is a relatively simple way of releasing tight tissues in the posterior shoulder region, mainly the posterior deltoid fibers and rotator cuff muscles and tendons that run through this region.

Ensuring optimal length of these tissues supports pain-free range of motion and functional strength of the shoulders while the arms are overhead and out in front of the trunk. Read more

 

Rotator Cuff Stretch to Prevent Impingement, Bursitis, Frozen Shoulder, Thoracic Outlet Syndrome

This is arguably one of the most helpful stretches you can do to keep your shoulders healthy for overhead activity. Read more

 

How to Liberate Your Shoulders by Stretching Your Lats and Posterior Shoulder Region

Here are some variations on how to lengthen your lats and posterior shoulder region, thereby optimizing your shoulder mobility. Read more

 

A Simple Way to Improve Shoulder and Back Mobility

To improve shoulder and upper back mobility, lie face-up with your head slightly off the end of a bed and let your arms hang freely above your head.

Once you’re comfortable in this position, slowly take your arms through a small arc as though you are making a snow angel - you can do this several times to warm up your shoulder joints. Read more

 

Hanging Progressions and Brachiating Basics

If you are mobile and functionally strong enough to condition your shoulders and scapulae with hanging and swinging exercises, you might begin to work at the progressions in this video.

For an overview of exercise progressions that you can work at to improve your mobility and balance in a systematic way, please feel free to visit our Mobility Exercise Progressions page here: Read more

 

A Collection of Band Exercises to Improve Shoulder Mobility and Stability

This post offers a collection of my favourite band exercises for improving shoulder mobility and stability.

If you've dislocated a shoulder in the past, please be conservative with any exercises you try, and after clearing things with your physician, you might start with those that have your arms no higher than chest level. Over time, as your shoulders feel stronger and more mobile, you can gradually work your arms overhead. Read more

 

Shoulder Dislocates to Improve Shoulder Mobility

This is a simple and highly effective shoulder mobility exercise that you can do anywhere.

Lie prone on a comfortable surface and begin with a towel or scarf outstretched above your head - you want to keep your elbows locked out, and maintain enough tension on the towel or scarf to keep it taut. Read more

 

A Simple Shoulder Mobility Exercise Routine

You can do this routine anywhere; the benefit of doing it in a pool is the bit of resistance that your arms have to move through for parts of this routine, which promotes improved strength and is a good reminder to focus on taking your arms through controlled quality movement. Read more

 

Shoulder Exercise to Prevent Impingement and Improve Shoulder Flexion

If you have access to gymnastics rings, another suspension training system like TRX, or even a stable overhead bar, you can lean into it with your hands while your arms are straight overhead, and gently induce flexion through your shoulder joints. Read more

 

Mobility Exercise to Release a Chronically Tight Shoulder

One of the oft-overlooked elements of releasing a chronically tight shoulder is shortened muscles and tendons in the posterior shoulder region.

The specific tendons and muscles that tend to be short in those with chronic shoulder tightness and impingement are:

Infraspinatus
Teres minor
Posterior deltoid Read more

 

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