Shoulder mobility exercises are essential for maintaining a full range of motion and promoting overall shoulder health. If you’re tight after a long day at the office, try some of these.
Here are the 10 best shoulder mobility exercises:
- Banded Chest Openers
- Lat Eccentrics
- Downward Dog
- Standing Arm Swings
- Lying Shoulder Dislocations
- Rotation with Dumbbell
- Cross-Arm Stretch
- Sleeper Stretch
- Doorway Stretch
- L-Arm Stretch: Horizontal Adduction
You could have chronic stiffness or even get injured if you don’t have the right shoulder exercises. Or if you don’t perform them with the appropriate technique.
When I’m training athletes and lifters, I’ll go through each of these exercises to help them get them right.
Be sure to read the full list of exercises with their benefits, steps to perform, and recommended sets and reps.
Differences Between Shoulder Mobility and Flexibility
Shoulder mobility usually refers to joint motion. Flexibility is related to muscles.
Cara Ann Senicola, physical therapist with the Hospital for Special Surgery in New York City, explains that “mobility is the ability of a joint to actively move through its intended range of motion.”
However, flexibility is a part of mobility and refers to how a muscle lengthens and stretches.
If you can’t move your shoulders in a circle, from side-to-side, or forward-to-backward, then shoulder mobility exercises are right for you.
Shoulder mobility is a critical component of overall upper body strength and function. Whether you're an athlete, recovering from injury, or simply a fitness enthusiast, having optimal shoulder mobility is essential.
Love the idea of mobility and want to be more prepared for your powerlifting performance? Check out this article about how to warm up specifically for powerlifting!
Benefits of Shoulder Mobility Exercises
The benefits of shoulder mobility exercises extend far beyond only enhancing your range of motion. They can also:
- Improve posture
- Reduce pain
- Reduce the risk of injuries
- Improve performance for powerlifters and athletes of all types.
If you are to improve your shoulder mobility, it implies you possibly have poor mobility currently.
There are several reasons why people may experience poor shoulder mobility, which include a sedentary lifestyle, lack of exercise, muscular imbalances, and maybe even aging.
I also see many of my clients with shoulder mobility issues from working long hours at office jobs.
This makes performing shoulder mobility exercises and stretches a key aspect of any successful fitness regimen to provide a holistic approach to performance.
Struggling to set up and perform your front squats? Check out this article about how to improve front squat mobility for better performance!
The 10 Best Shoulder Mobility Exercises
The following is a list of top shoulder mobility exercises, including stretches and workouts. These will help challenge the joints and muscles to improve their ability to travel within the full range of motion:
1. Banded Chest Opener (aka “Dislocations”)
Benefits: Increase shoulder mobility in preparation for resistance training. Could help improve your performance with the barbell squat, especially a low bar squat.
How to:
- Stand tall, feet shoulder-width apart.
- Grab the ends of a band, towel, or PVC pipe
- Take your straightened arms from in front of you to above your head, to behind your body, and to your hips.
Sets and Reps: 2-3 sets of 6-10 reps
Pro Tip: If you struggle with this movement, use a wider grip to accommodate your current mobility. However, the goal is to challenge your mobility with each rep.
2. Lat Eccentrics
Benefits: This stretch is particularly useful for individuals looking to improve their lat flexibility and mobility, which can be beneficial for various activities and sports that involve the upper body.
How to:
- Start by lying on a bench with your legs bent, back flat on the bench.
- Get a bar or loaded PVC pipe and get your arms shoulder width apart.
- Begin with the bar directly on top of you with your arms almost at full extension.
- Bring the bar backward to be parallel to the floor. Go slowly to feel your lats stretch and open up.
Sets and Reps: 2-3 sets of 6-10 reps
Pro Tip: If possible, reach further back to get an even bigger stretch.
3. Downward Dog
Benefits: The downward dog helps to improve mobility and core strength, and relieves tension for a great post-workout movement. This exercise in particular targets the shoulders, core, and hamstrings.
How to:
- Begin on all fours with your hands under your shoulders and knees under your hips.
- Tuck your toes and lift your hips toward the ceiling, forming a V shape with your body.
- Press your chest towards your thighs while keeping your arms straight.
- Spread your fingers wide for stability.
- Engage your core and push your heels toward the ground.
- Hold this position while taking deep breaths for improved shoulder and scapular mobility.
Sets and Reps: 2-3 sets of 5-6 reps. Hold each rep for 2-3 seconds
4. Standing Arm Swings
Benefits: The arm swings help warm up and prepare the shoulders and lats for movement, a great pre-hab movement to prevent injuries or issues.
How to:
- Stand tall with your arms by your sides.
- Keep your core tight and swing your arms forward until they're as high as you can go without raising your shoulders.
- Return your arms to the starting position and repeat.
Sets and Reps: 2-3 sets of 10 reps.
5. Lying Shoulder Dislocations
Benefits: Increase shoulder mobility in preparation for resistance training. It is a much more rigorous variation of the standing banded chest opener.
How to:
- Lie face down on the floor.
- Grab the ends of a band, towel, or PVC pipe
- Take your straightened arms from above your head to behind your body and to your hips if possible.
Sets and Reps: 2-3 sets of 6-10 reps
Pro Tip: If you struggle with this movement, use a wider grip to accommodate your current mobility. However, the goal is to challenge your mobility with each rep.
6. Rotation with Dumbbell
Benefits: This dynamic movement challenges your mobility and strength in unconventional positions. It might be mistaken for an arm mobility exercise. However, it is built to challenge the strength and mobility of the shoulder joint.
How to:
- Stand with your feet shoulder-width apart, holding a light dumbbell in one hand.
- Raise your arm so your elbow is at shoulder height, front of your hand facing forward.
- Take the dumbbell, and rotate it around your head, making your elbows spin around.
- Once the dumbbell is rotated, go back to the starting position. Do not do these reps continuously.
Sets and Reps: 2-3 sets of 5-6 reps
7. Cross-Arm Stretch
Benefits: This exercise helps to challenge the mobility of the rear deltoids and rotator cuff for performance or recovery. Long holds are for recovery, and shorter holds are for movement preparation.
How to:
- Stand with your feet slightly less than shoulder-width apart.
- Bring your right arm up to a little less than shoulder height.
- Place your left hand on your right elbow and gently pull your right arm across your body using the left hand to support your arm.
- Hold for a specific amount of time depending on the context of the situation.
Sets and Reps: 2-3 sets of 10-30 second holds depending on before or after a workout. Before a workout, it should be shorter, and after a workout, it should be longer.
8. Sleeper Stretch
Benefits: The sleeper stretch is an exercise that improves the range of motion and internal rotation in the shoulders
How to:
- Lie on your side with your shoulder stacked underneath you.
- Bring your elbow straight out from your shoulder and bend this arm so your fingers point toward the ceiling.
- Use your unaffected arm to guide your affected arm toward the floor until you feel a stretch in the back of your affected shoulder.
- Hold for up to 30 seconds.
Sets and Reps: Do 2-3 sets of 10-30 seconds.
Pro Tip: This would be predominantly for post-workout recovery and mobility training. I wouldn’t recommend this before a workout.
9. Doorway Stretch
Benefits: This exercise helps to improve the shoulder's mobility and the pecs' flexibility.
How to:
- Stand in a doorway with elbows and arms forming a 90-degree angle. Your feet should be in a split stance.
- Bring your right arm up to shoulder height and place your palm and forearm on the doorway.
- Gently lean into the stretch, only going as far as comfortable.
- Hold for up to 30 seconds.
Sets and Reps: Do 2-3 sets of 10-30 seconds.
Pro Tip: This would be predominantly for post-workout recovery and mobility training. I wouldn’t recommend this before a workout.
10. L-Arm Stretch: Horizontal Adduction
Benefits: This exercise helps to stretch and elevate the flexibility of your rear shoulder muscles.
How to:
- Start with good posture, either standing or sitting up straight.
- Begin with your arms by your sides.
- Extend your right arm straight out to the side, parallel to the ground, keeping your palm facing down and fingers extended.
- Slowly move your right arm across your chest toward your left side, feeling a stretch in the back of your right shoulder and chest muscles. Only go as far as is comfortable; do not force the stretch.
- Hold the stretched position for about 15-30 seconds, focusing on feeling the stretch. Breathe deeply and relax into the stretch.
Sets and Reps: 2-3 sets of 15-30 seconds each set.
Looking to perform a big squat but feel limited and that you lift on your toes? Read this article about how to improve ankle mobility for a better squat!
Shoulder Mobility Exercise Tips
In order to execute the top shoulder stretches for mobility, we have provided you with some optimal tips for success. Our top tips include:
- Starting with a proper warm-up
- Focusing on form and technique
- Providing consistency and progression
Start with a Proper Warm-Up
Before engaging in any shoulder mobility exercise, it's crucial to warm up your shoulders and upper body. Try dynamic movements like arm circles and shoulder shrugs, which can help increase blood flow to the area and prepare your muscles and joints for more extensive mobility work.
Warming up properly can reduce the risk of injury during the exercises and increase shoulder mobility.
Focus on Form and Technique
Emphasize the importance of maintaining proper form and technique during shoulder mobility exercises. Incorrect form can lead to strain or injury. Body positioning, hand placement, and the range of motion are important details to monitor.
Pro Tip: Start with a manageable range of motion and gradually increase it as their flexibility improves.
Consistency and Progression
Consistency is critical to improving shoulder mobility. Incorporating shoulder mobility exercises into the fitness routine is as important as performing them on a daily basis, or at least a few times a week.
I recommend clients do 1-3 exercises to wind down after a long day.
Additionally, gradual progression is important. As you become more comfortable with the exercises, they can increase your range of motion or add resistance gradually to continue challenging your shoulder mobility and flexibility.
Feel your squat could get better? Check out this article and see if you need better squat mobility and how to fix it!
Final Thoughts
Through the use of the top shoulder mobility exercises and stretches, the shoulder joint is challenged in different directions. This helps keep your shoulders healthy, strong, and prepared for all types of success.
Try simple exercises like standing arm swings or banded chest openers if you have resistance bands. The doorway stretch is an easy one to do at home or the office.
Shoulder mobility is a critical component of overall upper body strength and performance. Shoulder mobility is the ability of a joint to move freely with a full range of motion, which isn’t necessarily the same as shoulder flexibility. Flexibility refers only to the muscle's ability to lengthen, which is a part of mobility.
References:
- https://www.jospt.org/doi/10.2519/jospt.2020.0501
- https://chhs.source.colostate.edu/three-exercises-for-shoulder-mobility/
About The Author
Joseph Lucero is a Strength Coach and Author and owns Harvesting Strength LLC. He's CSCS Certified, and when he's not helping clients get stronger, he writes about strength and conditioning to help readers. You can connect with him on LinkedIn and Instagram.
