Mobile shoulders improve posture, prevent neck tension, and enhance functional strength. Building functional shoulders is about stability, mobility, and strength. Exercises like prone-arm circles, thoracic extension, and overhead raises help counteract the effects of prolonged sitting while reducing neck and back stiffness.

Why is Shoulder Mobility Important

Sufficiently mobile shoulders enable one to use the upper body functionally, preventing tightness, pain, and tension, often associated with sitting too long. Functionality-wise, mobile shoulders help open a heavy door, lift objects overhead, and scratch one’s back easily.

Deficits in shoulder mobility lead to poor posture, functional limitations, and discomfort, particularly in the neck area. The data shows a clear association of forward-slouched posture and decreased shoulder ROM, leading to muscle tightness and pain. (1) (2) (3) Limited shoulders increase compensation in the neck region, increasing trapezius tightness. (4)

On the other hand, increasing shoulder mobility relieves strain, discomfort, or pain around the neck region. (5) This not only improves functional strength and daily performance, but it also aids in ease of movement and comfort. Mobilization is also used in various shoulder syndromes to alleviate pain and improve function. (6) (7)

The Benefits of Shoulder Mobility

3 Components of Shoulder Mobility Training

While the shoulders are often tight and immobile in many, excessive mobility can develop looseness and poor control, leading to injuries. Instead, a full shoulder mobility protocol should go beyond flexibility, putting an emphasis on strengthening the key muscles that stabilize the scapulae, like the external rotators.

Three core components for a complete shoulder mobility training:

Shoulder Mobility Exercises

1. Overhead Raises

The overhead raise works on thoracic mobility and shoulder extension. Beyond stretching tight latissimus and posterior deltoids, it works the little tissues in the spine to allow for a full vertical extension overhead. That can translate to a better overhead press posture, lowering the pressure on the shoulder joint and spine, while promoting strength.

1. Stand straight with feet shoulder-width apart and grab a stick with a shoulder-width grip, thumbs facing up.
2. On an inhale, slowly raise your arms forward and upward to a comfortable level, maintaining straight arms.
3. Once you reach your endpoint, slightly raise your shoulders and attempt to extend a bit further without forcing.
4. Focus on feeling the stretch in your lats and deltoids, allowing your arms to extend backward naturally.
5. Maintain control throughout the movement without arching your back or forcing beyond comfort.
6. Hold the stretched position for 3 seconds, then exhale as you lower the stick back down to starting position.
7. Perform 2 sets of 10-12 repetitions, taking your time with each movement.

2. Scapular Wall Slides

The scapular wall slides, so-called angels, are great for mobilizing your spine. The main effect takes place in the numerous tight muscles and tendons in the thoracic region. By doing so, we don’t just open the thoracic spine but also strengthen back retractors that support our posture.

1. Position yourself with your back against a wall, knees slightly bent, and pelvis tilted back to maintain contact with the wall.
2. Extend your arms overhead with the backs of your shoulders, elbows, and wrists touching the wall.
3. Keeping contact with the wall, slowly slide your arms downward by flexing your elbows until they reach a 90-degree angle.
4. At the bottom position, hold for 2 seconds while actively squeezing your shoulder blades together.
5. Extend your arms back up along the wall, ensuring all three points (shoulders, elbows, wrists) maintain contact.
6. Move dynamically but controlled between positions without allowing your back to arch away from the wall.
7. Complete 2 sets of 12 repetitions, focusing on quality of movement.

3. Overhead and Back

The overhead and back rotations are usually done with a stick, but for security reasons, we add a band you can lengthen. The idea is to stretch the chest and front delts while mobilizing the shoulder joint during the dynamic sequence. It warms up and lubricates the shoulder while opening the chest region.

Three rules: 1) no forcing and pushing back 2) mindful and slow movement to eliminate popping 3) stopping immediately if pain occurs

1. Grip an elastic band with hands placed approximately twice your shoulder width apart, thumbs facing upward.
2. Stand with proper posture, chin slightly tucked, and slowly raise your arms forward and upward.
3. Once your arms reach vertical, stretch the band outward while raising your shoulders slightly.
4. Rotate your shoulders externally and, if comfortable, extend your arms backward overhead.
5. Focus on slow, controlled movement to minimize any joint popping, especially during the rotation phase.
6. Lower the band by first depressing your shoulder blades, then bringing arms down with control.
7. When returning to the vertical position on the next rep, externally rotate your shoulders to complete the movement.
8. Perform 2 sets of 10 repetitions, moving through the full range of motion that’s comfortable for you.

4. Horizontal Row

Due to weak back muscles, people tend to end up in a kyphotic, hunched over posture. The horizontal row addresses these deficits, strengthening the posterior muscles on the back. This includes rear delts, mid trapezius, rhomboids, lats, and biceps – all of heavy importance for keeping a straight back beside the latter.

• it’s better done on a cable machine with added weights, the elastic band is an alternative for those training at home

1. Secure an elastic band around a stable object and stand facing it, gripping the band with both hands.
2. Position yourself with a slight bend in your knees, back straight, and shoulders already retracted.
3. Take a short inhale, engage your core, and pull the band toward your torso by driving your elbows backward.
4. At full retraction, pause and squeeze your back muscles for 1 second, focusing on the contraction.
5. Exhale as you slowly release the band forward by extending your elbows, maintaining control.
6. Keep your shoulders retracted throughout the movement, not allowing them to roll forward at any point.
7. Complete 2 sets of 12 repetitions with proper form and controlled tempo.

5. Band Pull Apart

The band pull-apart works the external rotators like the infraspinatus, supraspinatus, and teres minor muscles. This is the ultimate shoulder prevention exercise added in many prehab and rehab clinics. The reason is, this heavily impacts our shoulder stabilization, prevents potential injuries, and aids in recovery.

1. Position your arms at your sides with elbows flexed at 90 degrees.
2. Hold an elastic band (start with light resistance) at shoulder width, with thumbs pointing outward.
3. Keeping your elbows pressed against your sides, rotate your forearms outward to approximately 45 degrees.
4. At the end range of the external rotation, additionally squeeze your shoulder blades together to enhance the effect.
5. Hold the contracted position briefly, focusing on the activation of the rotator cuff muscles.
6. Slowly return to the starting position with control, maintaining proper posture throughout.
7. Perform 3 sets of 15 repetitions, ensuring your back remains neutral without arching.

7. Prone Arm Circles

The prone arm circles can really test your shoulder mobility and strength. It’s about traveling with your arms back and forward in a circular motion, passing a tennis ball. It takes the shoulder in a full range of motion as it manages to combine both rotation and abduction. Plus, it strengthens back erectors, deep neck flexors, and stretches front deltoids – all great for posture.

1. Lie face down on a mat, posteriorly tilt your pelvis, tuck your chin, and hold a tennis ball in one hand.
2. Lift and extend your arms overhead with thumbs facing each other and palms down.
3. Slowly move your arms outward to a horizontal position while internally rotating your shoulders.
4. Continue the circular motion backward until your palms face the ceiling, then pass the ball to the other hand.
5. Move your hands back to the overhead position, with thumbs pointing upward, passing the ball again.
6. Focus on activating the muscles to create a smooth, controlled movement.
7. Complete 2 sets of 8-10 repetitions, maintaining proper form throughout.

8. High Doorway Stretch

The doorway stretch allows you to open up the chest and loosen these muscles usually tight in people with kyphosis. By reaching higher, we aim to target the tightest muscle limiting shoulder ROM – pectoralis minor. The goal is to improve flexibility, so we can open up the chest and extend back.

1. Raise your right arm to slightly above horizontal, with your elbow flexed at 100-120 degrees.
2. Place the inner part of your forearm against a doorframe or stable object.
3. Step forward with your right leg and slowly lean your body forward.
4. Rotate your torso outward until you feel a light stretch in your chest.
5. Take deep breaths and hold the stretch for 30 seconds.
6. Increase the stretch slightly for an additional 10 seconds.
7. Repeat for 2 sets on each side, holding for 40 seconds each time.

9. Trapezius Stretch

The trapezius muscle is quite tight in most sedentary people, particularly in office workers typing on a computer. It elevates the shoulders and keeps you tight and hunched forward. This makes us tense, deteriorates our focus and productivity, and makes us nervous.

We aim to loosen up the traps so we can relax our shoulders down. This consequently positions the scapulae in a better way and reduces stiffness and tension.

1. Grasp the back of your head with your right hand and rotate your head 45 degrees to the left.
2. Bend your right arm behind your back and relax your right shoulder.
3. Gently pull your head downward, directing your chin toward your chest until you feel a light stretch.
4. Hold for 30 seconds while breathing deeply.
5. Increase the stretch slightly for an additional 10 seconds.
6. Release slowly and repeat on the opposite side.
7. Perform 2 sets on each side, holding for 40 seconds each time.

10. Side Bend Latissimus Stretch

For anyone with tight lats, this feels so good. The latissimus is a huge V-shaped muscle that helps you extend and adduct your arm. It’s tight in those who drive, swim, row too much, or push quite hard on a back day in the gym.

It’s the ultimate connector of your arms, shoulders, and spine. This is why it’s so important to release tightness, as it contributes to various movements. If you really want to release tight lats, foam rolling or massage ball pressure does the trick – but releasing the rear deltoids first makes it more effective.

1. Stand next to a fixed object on your left side.
2. Raise your right arm overhead and bend your torso to the left, reaching to grip the object.
3. Step away slightly to increase the lateral bend in your torso.
4. Rotate your right shoulder forward to increase spine curvature and scapula-to-hand distance.
5. Shift your weight away from the object as if hanging from your right hand.
6. Hold a light stretch for 30 seconds while breathing deeply.
7. Attempt to relax deeper into the stretch for an additional 10 seconds.
8. Complete 2 sets of 40-second holds on each side.

11. Thoracic Extension

Opening up the thoracic spine assists with shoulder flexion—raising your hands overhead—as a lot of those deficits are hidden in the thoracic region, increasing low back arch. Thoracic extensions help loosen up the semispinalis and multifidus muscles.

1. Kneel in front of a bench and place your elbows on it, shoulder-width apart.
2. Slowly lower your chest towards the ground, focusing on opening up the thoracic spine.
3. Extend your thoracic spine downward while opening your shoulders backward.
4. Hold the end position for 3 seconds, focusing on the mobilization sensation.
5. Slowly return to the starting position without forcing or causing pain.
6. Perform 2 sets of 8 repetitions, moving dynamically between neutral and extended positions.
7. Maintain control throughout the movement, avoiding any sharp pain or discomfort.