You are here

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.

As you’re able to, progressively move a little further off the end of the bed to allow your arms to hang further below your head, and also for your thoracic spine to go through more extension. Repeat the slow arcs with your arms.

When you feel you’ve reached a comfortable limit to how far off the bed you can position yourself, try holding a light weight with your hands to encourage further flexion of your shoulders and extension of your spine.

You can even try to take your arms through the same arcs while holding the weight.

Finish by taking your knees and hips from side to side on the bed while your shoulders are held in maximum flexion by a light weight.

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:

For some suggestions on how to set up a simple workout area at home, please feel free to view:


Join more than 80,000 readers worldwide who receive Dr. Ben Kim's free newsletter

Receive simple suggestions to measurably improve your health and mobility, plus alerts on specials and giveaways at our catalogue

Please Rate This

Your rating: None Average: 3.9 (9 votes)
This question is for testing whether you are a human visitor and to prevent automated spam submissions.
Enter the characters shown in the image.