Shoulders feeling stiff, tight, and achy? Having difficulty reaching forward, upward, or behind your back? Then try these 5 physical therapy approved shoulder mobility exercises to get you back to using your shoulder again, pain-free!
**This is not medical advice. Please consult your medical provider for more information.
active posterior cuff stretch
This is a shoulder mobility exercise that will target the back of the shoulder in an area referred to as the posterior cuff.
Start by lying on your left side with your left arm extended and at shoulder height. Your right arm will be resting in an extended position on top of the left arm. Reach your right arm forward as your trunk starts to slowly rotate allowing you to reach even further. You should feel a stretch in the back of your left shoulder. Slowly back off the stretch and return to the starting position. Perform 20-30 repetitions, turn on your right side, and repeat.
towel internal rotation stretch
This shoulder stretch is great for helping with movements involving reaching behind your back. Use a small hand towel to assist with this mobility exercise.
To stretch your right arm, hold one end of the towel in your right hand, reaching behind your low back. Your left hand will be holding the other end of the towel, reaching up behind your head. Gently pull up on the towel with your left hand as this will provide some leverage to gently pull your right hand further behind your back. Pause and hold for 5-10 seconds, then relax. Repeat for 10 repetitions. Switch arms if you have difficulty reaching behind your back with the other arm as well.
doorway/corner pec stretch
Shoulder mobility exercises can sometimes be performed in multiple ways. You can perform this stretch with either a corner or a doorway. Make sure the doorway is narrow enough so your arms can reach both sides of the doorway. If not, a corner may be a better option.
USING A DOORWAY: Start with both of your arms out to your sides at shoulder height, bending your elbows to 90 degrees. Place your forearms against the doorway. Step forward with one of your legs and shift your weight forward being careful not to arch backwards through your low back. You should feel a stretch across your chest. If you feel a deeper stretch on one side, this may be because that side is more tight. Hold for 20-30 seconds and repeat 2 more times.
USING A CORNER: While facing a corner where your walls meet, lift both of your arms up and out to your sides at shoulder height with your elbows bent to 90 degrees. Step forward with one of your feet and shift your weight forward in towards the corner. You should feel a stretch across your chest. As listed above, hold for 20-30 seconds and repeat for 3 sets.
latissimus dowel stretch
You will use a dowel, cane, broomstick, or any other similar piece of equipment laying around the house to help you with this shoulder mobility exercise. You will need to kneel, so place something under your knees if you need a little additional support for comfort.
While kneeling, place your elbows up on a supportive surface near shoulder height. Hold the dowel in your hands with palms facing up. Your shoulders, elbows, and wrists should all be in alignment – don’t allow your elbows to drift outside of your wrists (see image below).
Sink your hips backwards towards your feet. This will raise your elbows up higher than shoulder height. You may begin to feel a stretch at this point. You may feel that your hands want to drift inwards. Make sure to hold the dowel firmly in your hands to keep your arms in neutral alignment.
This stretch may target multiple areas depending on where you are stiff. You may feel this in the back of the shoulders near the shoulder blades, down through your lats, or in your thoracic spine. Hold the stretch for 30 seconds and repeat 2 more times.
pec minor stretch
You will use a doorway or edge of a wall for this stretch. Place the shoulder you want to stretch right in the doorway, as if the doorway is blocking your from moving forward (see image to the right). If your shoulder is tender sitting against the doorway, place a small towel between your shoulder and the doorway for comfort.
If you are stretching the right shoulder, take a small step forward with your right foot. Without allowing your shoulder to move (because it is stopped by the doorway), very gently rotate your body to the left until you feel a stretch. You should feel this stretch in the front of your chest, mostly where your shoulder is up against the doorway. Hold for 15-30 seconds and repeat. You can also repeat this on the other side.
When performed properly, shoulder mobility exercises can help with your functional mobility, allowing you to reach into cupboards without pain, grab objects with ease, and not have to constantly worry about the stiffness and achiness slowing down your day. Unlock your mobility and feel better with shoulders that move like they were intended to!
Other Shoulder Related Posts
- 5 Important Shoulder Rehab Exercises for Optimal Function
- 5 Fantastic Exercises for Shoulder Strength They Don’t Teach You in the Gym
- The Exercise You Need for Pinching in Shoulder When Reaching
- Physical Therapy Exercises for Shoulder Pain: What You Should Know
TL;DR
Shoulder mobility is important for many functional activities. These 5 exercises will help reduce stiffness in common areas of the shoulders and get you reaching up and behind you without pain!
Tera Sandona is a licensed Doctor of Physical Therapy (DPT) and the founder of PT Complete. She helps high-achieving women break out of cycles of chronic pain, stress, and burnout through her Regulate and Rebuild Method, a sequenced approach that addresses the nervous system first and builds strength second. Her work focuses on helping women finally understand their bodies, rebuild strength, and create lasting resilience that fits real life.
