The goal with these shoulder exercises is to keep the movement under control and not let your shoulders shrug or roll forward/inward. It also can be helpful to engage your core and make sure your pelvis/hips remain in neutral position.
4 Types Of Shoulder Mobility Exercises
Standing Arm Swings
- Stand tall with your arms by your sides.
- Engage your core and swing your arms up, until they’re as high as you can go without raising your shoulders.
- Return your arms to the starting position and repeat.
- Do this movement for 30 to 60 seconds.
Check out the Video Demo: https://youtu.be/HdTnkLjD0ko
Shoulder Pass Through
You’ll need a stick (like a broomstick or dowel) or a resistance band to do this exercise.
- Stand with your feet shoulder-width apart and your arms in front of your body.
- Hold the stick or resistance band with straight arms, with an overhand grip.
- The stick/band should be below your waist, your hands wider than your shoulders. If you’re using the band, gently press outward to create a light amount of resistance.
- Engage your core and keep the rest of your body in position as, with straight arms, you slowly raise the stick or band above your head, keeping your arms straight. Only go as far as comfortable.
- Hold the pose for a few seconds. 6.Return to the starting position. 7.Repeat 5-10 times.
Here is a Video Demo: https://youtu.be/gTdAO2eCPGE
- Get into a plank position with your elbows/forearms on the floor.
- While maintaining a straight line from your heels to the top of your head, drop your chest toward the floor by allowing your shoulder blades to come together in your back.
- Then, push the chest back up as you return to your plank. Make sure you don’t round your back at the top of this movement – keep it nice and flat.
- You can also do this exercise with your knees on the floor.
Here is a Video Demo: https://youtu.be/0rg3IA46KK8
- Stand with your feet shoulder-width apart while holding a light dumbbell in your right hand. Option: If your shoulders are tight, you can do this without weight.
- Raise your arm so your elbow is extended straight out from your shoulder, your elbow bent at a 90o angle. The front of your hand should face the floor.
- Rotate your shoulder so that your hand circles up toward the ceiling, maintaining the 90o bend at the elbow.
- Return to the starting position and repeat for 10-12 repetitions before changing sides.
Check out the Video Demo: https://youtu.be/acLJd94-ncE
As you’ve seen (and felt!) first-hand while doing the exercises in this guide, working on your mobility is a long-term project – but it’s definitely worth it!
Choose your favourites from these and incorporate them into your daily routine as standalone exercises or as part of your warmup for your workouts.
The exercises we’ve included are a starting-off point. There are literally hundreds to choose from based on your goals, your body’s unique needs, and your fitness level.
We’re here to help you every step of the way, with personalized programs to help you reach your goals.
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