Exercises for Mobility and Functional Strength

This is a routine of mobility exercises that can help address chronic shoulder and upper back pain and stiffness. You can find more details on doing each of the exercises described below by searching for them in our Mobility Exercises Archive.

Start with Cow-Cat, alternating between full flexion and extension of the spine while on all fours. Read more about Exercises for Shoulder Pain and Upper Back Stiffness

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 about A Collection of Band Exercises to Improve Shoulder Mobility and Stability

For those looking to overcome chronic back pain and stiffness, it's helpful to alternate between core-strengthening and spinal mobility exercises. This video provides examples of how to alternate between variations of these two types of exercises.

For more ideas on core-strengthening exercises, please see:

Core-Strengthening Exercises Read more about To Overcome Chronic Back Issues, Improve Spinal Mobility and Core Strength

90/90 hip mobility work is highly effective for improving functional range of motion of your hip joints.

Before beginning 90/90 work, I suggest warming up your spine, particularly your lower spine, as sitting in the 90/90 position can put some strain on your spine and surrounding soft tissues, and thoroughly warming up your back will decrease risk of straining muscles and ligaments in and around your spine. Read more about An Introduction to 90/90 Hip Mobility Exercises