8 Best Shoulder Exercises to Improve Mobility

Whether from an accident, sports injury, or strain, shoulder pain can be highly debilitating. It can restrict your ability to move your entire upper body, making even the most simple tasks completely impossible. Stretches, strengthening exercises, and other activities that improve shoulder mobility can be extremely helpful in improving shoulder health and preventing injuries from occurring in the future.

Here we have included some of the best shoulder exercises to improve mobility. Before beginning, warm up your body first. You can walk in the place, swing your arms and stretch your back, neck, and shoulders. Perform each exercise for thirty seconds and slowly work your way up to one minute as your strength level increases.

Make sure you consult with a chiropractor like Motion Care Clinic if you are suffering from shoulder mobility issues. Otherwise, you can implement a few exercises in your routine. Here are the eight best shoulder mobility exercises and their instructions:

Exercise #1: Shoulder pass-throughs

The pass-through is an extremely common shoulder mobility exercise. It is used by many doctors and therapists to help improve the range of motion in the shoulders.

To perform this exercise:

  • Stand with feet shoulder-width apart.
  • Holding a broomstick, place your hands just wider than shoulder-width apart, keeping the stick parallel to the floor.
  • Slowly raise it out in front of you and continue to raise it as far as possible without bending your arms at the elbows.
  • Your goal is to be able to raise the broomstick above your head eventually.

Exercise #2: Standing arm circles

Standing arm swings are a great way to improve shoulder mobility. These shoulder mobility exercises also help improve blood flow to the arm and shoulder area promoting healing.

To perform this exercise:

  • Stand with feet shoulder-width apart.
  • Extend your arms out to each side and bring them as close to parallel with the floor as you are able.
  • Begin by rotating your arms forward in small circles.
  • Gradually create circles as large as your mobility will allow.
  • Stop and reverse the rotation.
  • Repeat going in a backward direction.

Exercise #3: Wall crawls

This exercise helps you improve flexibility and mobility in your shoulders and helps stretch the back muscles, and improves strength.

To perform this exercise:

  • Face the wall, and stand approximately an arm’s length away.
  • Place the fingertips of one hand on the wall at belly button height and walk your hand up the wall as far as you can comfortably go.
  • Switch to the other hand.

Exercise #4: Doorway stretch

The doorway stretch is excellent for releasing tight muscles in the chest area. When these muscles are tight, they can restrict the range of motion in your shoulders.

To perform this exercise:

  • Stand in a doorway with one arm at a 90-degree angle on the door frame.
  • Gently lean into the opening and slightly twist your body away from the extended arm.
  • Hold for 30 seconds.
  • Repeat on the other side.

Exercise #5: Reverse flys

One of the best ways to improve the health of your shoulders is to increase their strength. Building muscle mass in the upper back will help support your shoulders and keep them safe from future injuries.

To perform this exercise:

  • Hold a light dumbbell in each hand.
  • Stand with your feet shoulder-width apart.
  • Slightly bend your knees.
  • Bend forward at the waist to a 45-degree angle.
  • Extend each arm out to the side of your body and squeeze your shoulder blades together.
  • Lower and repeat.

Exercise #6: Chest expansion

This is another excellent stretch that will help open up the chest muscles and loosen the tension on the shoulders.

To perform this exercise:

  • Stand with your feet together and your back straight.
  • Hold the ends of a dish towel in each hand behind your back.
  • Extend your arms up and away from your body as you look up.
  • This will open your chest and stretch your arms.

Exercise #7: Child’s pose

Child’s pose is a well-known yoga stretch that can help open your shoulders and improve mobility. It also helps loosen the muscles of both your upper and lower back.

To perform this exercise:

  • Kneel on a mat with your knees hip-width apart and your hands shoulder-width apart.
  • Slide your arms forward until they are extended in front of you.
  • Lower back until you are sitting on your thighs.
  • Bend your upper body forwards until your forehead touches the ground.
  • Hold this position for as long as it is comfortable and breathe deeply.

Exercise #8: Cross-arm stretch

The cross-arm stretch is a great way to stretch out the shoulders’ upper back and rear area.

To perform this stretch:

  • Stand with feet hip-width apart.
  • Place one arm across your body, palm facing in.
  • Grasp this arm just above the elbow with your opposite hand.
  • Gently pull towards your body and hold for a few seconds.
  • Switch to the other side.

One of the most important things to remember when doing any mobility exercise is to stop if you feel any pain. Only move your body as far as is comfortable and never push past your limits if the movements become uncomfortable. You want to start slowly and breathe deeply with each exercise. Holding your breath can cause you to tense up and can do more harm than good. Contact your doctor or therapist if you have any questions about your conditions or these exercises.