12 Shoulder Mobility Exercises for Optimal Range of Motion

The wall angel is a perfect home exercise for improving shoulder mobility. It involves the muscles around your shoulder blades and helps enhance the range of motion.

How To Do It?

• Stand with the back against a wall and slightly bend the knees.
• Lean the back and head against the wall.
• Raise the arms by making a "W" shape.
• Next, slide them up the wall into a "Y" position.
• Repeat for 4 to 5 reps.

It is a great workout to enhance shoulder flexibility in individuals with tight shoulders or those who lack internal rotation. This will also be beneficial for preventing potential discomfort for athletes or individuals with stiffness issues.

How To Do It?

• Extend your arm forward by lying on your side.
• Bend your elbow and place the forearm at a 90-degree angle.
• Then, join both your hands and gently lean your forearm into the ground.
• Hold for approximately 20-30 seconds.

One of the best shoulder movement workouts is the Dumbbell Bent-over Row. This move is killer for firing up your shoulder muscles. It's a great exercise for building strength, particularly if you're aiming for a great range of motion.

How To Do It?

• First, you need to grab the dumbbells.
• Stand by bending the back and palms facing you.
• Pull the weights slowly up to your chest, then lower them back by keeping the core tight.
• Perform the exercise for 10-15 reps daily.

Large Arm Circles are excellent exercises for increasing the flexibility of your shoulders. The exercise improves blood flow and works the shoulder joints. This workout also activates the deltoids and upper back muscles, which increases the range of motion.

How To Do It?

• Stand by your arms at the sides.
• Begin to make large circles as you are painting an invisible circle in the air.
• Circle it forward and backward with controlled movements.
• Do this for about 30 seconds both ways.

This shoulder stretch targets the muscles of the rotator cuff, hence improving the stability of the shoulder. It is a very effective exercise for general shoulder fitness and can easily be performed at home.

How To Do It?

• Carry a light dumbbell and stand up straight.
• Hold the dumbbell with your right hand, and the arm should be at shoulder height.
• After that, you should rotate the shoulder to bring your arm up and down.
• Change sides and repeat the exercise for 2-3 sets.

The Overhead Resistance Band is another powerful exercise for boosting shoulder movement and range of motion. It engages the upper back muscles, helping you loosen up tight spots and build strength.

How To Do It?

• Loop a resistance band in the foot and stretch it overhead.
• Feel that burn? If yes, then slowly return to the starting position.
• Perform this exercise for a desired number of reps.
• Keep it smooth and steady with no jerky moves.

It is a fun workout that helps with shoulder movement. This workout stretches your shoulders and promotes flexibility. Thread the needle is also a wonderful option for warming up before hitting heavy lifts.

How To Do It?

• Drop to all fours and slide one arm under the other like you're threading a needle.
• After that, let your shoulder touch the floor.
• Hold up for a few seconds and switch sides.
• Do this exercise for 3 sets of 6 reps.

This shoulder exercise with dumbbell works on the rear delts and upper back, which aids in improving shoulder mobility and posture. It is a superb activity for balancing those push movements with solid pull action. 

How To Do It?

• Lie forward by holding a dumbbell on an incline bench.
• Lift the weights to shoulder height with straight legs.
• Squeeze the shoulder blades at the top and slowly lower the weights.
• Practice this process for 12 to 15 times.

Ear to Shoulder is a mild stretch to relieve tension from the upper shoulder and neck. This easy exercise does quite a good job of encouraging relaxation and releasing day-to-day stress.

How To Do It?

• Keep the spine straight and sit on a mat.
• Pull your ear toward your shoulder as you gently tilt your head to the side.
• Feel a stretch down the opposite side of the neck as you hold for 20-30 seconds.
• Slowly return to the starting position and repeat.

Next on the list is the Doorway Stretch, a quick and useful exercise that opens the chest and improves shoulder elasticity. This can be performed while standing in a doorway to free pectoral muscular tension.

How To Do It?

• Stand in a doorway by placing your forearms on the door frame.
• Step one foot forward into the doorway.
• Gently lean your chest forward, feeling a stretch in your shoulders and chest.
• Hold the stretch for 20-30 seconds.
• Step back to release and repeat as needed.

A Dumbbell shrug is a simple yet effective exercise for building up the upper traps. This move improves posture as the shoulders move upward and downward. Frequent practice of this workout will keep the upper body relaxed, especially on long days of work.

How To Do It?

• Hold a dumbbell in each hand with the arms alongside the body.
• Raise your shoulders vertically toward your ears.
• After a brief pause, slowly lower your shoulders back down.
• Continue the movements for 10 to 12 reps.

Are you looking for an easy shoulder mobility workout? Then, the child's pose is a straightforward pose that helps improve shoulder movement. It is the ideal position for a moderate stretch, whether as part of a workout or to unwind after a long day.

How To Do It?

• Kneel on the floor by spreading knees apart.
• Sit your weight back onto your heels.
• Lower the chest to the floor and reach forward with the arms.
• Set the forehead down to the ground and release the shoulders and neck.
• Take a deep breath and hold for 30 to 60 seconds.

While performing exercises for shoulder mobility, it is important to do it safely to avoid any future complications. Here are some of the common safety tips and tricks to remember:

• Start Slowly: When you are diving into these shoulder mobility stretches, begin with easy moves and slowly increase the intensity. This will prevent the possible chance of accidents and injury.
• Take Breaks: Give your muscles a little chill-out time between sets. Too many reps back-to-back can worsen the experience.
• Listen to your body: Always remember to notice how your body reacts after performing exercise for shoulder mobility. Stop immediately and see a doctor if you experience any discomfort.
• Avoid Overstretching: Don't overstretch or push your shoulders exceeding their current mobility, as this can cause strain or injury.
• Focus On Breathing: When you are stretching or rolling out those shoulders, keep a steady breath flow. It helps keep you relaxed and allows your muscles to work better.

People often wonder about the most suitable time to perform these exercises for better results. Early mornings are appropriate if you want to kickstart your day with some flex. Doing them in the morning can wake up your muscles and eventually set you up for a more active day.

But if mornings aren't your vibe, doing them as a post-workout is another solid choice. After you have done your main workout, performing some shoulder moves helps cool down and reduces muscle stiffness.

Disclaimer: This article is for informational purposes only. It should not be taken as a medical advice.