7 Exercises to Improve Your Shoulder Mobility

Updated: Oct 6, 2019

Do you have tight or achy shoulders?

Try these 7 moves to make your shoulders feel 10 years younger.

This can be used as a stand-alone routine, part of a recovery day routine, or as a warm up before you hit the weight room.

Use this sequence of moves, repeating each one 5-10 times, then switch arms and repeat on the opposite side.

If you find that one move feels particularly good, stay there a bit longer and perform more repetitions until the stretch sensation decreases.

Avoid uncomfortable positions by only going through a range of motion that you feel comfortable with and discontinue the exercise if you feel pain.

Emphasize slow and controlled breathing throughout the duration of the exercises with your exhalation being longer than your inhalation.

Now, this may sound a little counter intuitive to some, but I would like you to inhale as you stretch and exhale as you return to the starting position.

This allows us to keep air in our abdomen to create a stable spine and limit excessive range of motion while stretching effectively.

You will notice that I perform the technique on some of the exercises slightly different from repetition to repetition. That is because I am comfortably exploring the end ranges of the movement and I would like you to do the same.

Equipment required:

1. A pad for your knees

2. A slider and carpet (a paper plate can be used in place of a slider) or, if you have hard wood floors, try placing a sock over your hand.

Exercises (In order of appearance)

1. Elbow Bend & Straighten

2. Shoulder Forward Reach

3. Shoulder Circles (Wax On, Wax Off)

4. Cross Body Reach with Shoulder Rotations

5. Shoulder Forward Reach with Opposite Arm Backward Reach

6. Cross Body Reach with Torso Rotation

7. Snow Angel with Shoulder Rotations

Let us know your shoulders feel after trying these moves 😊

At Fit Alliance we emphasize improving quality of movement so that you feel great in your body.

If you would like some more guidance on how to best improve your shoulder mobility/stability feel free to give us a call at (503) 352-5832, Fill out the contact form on our website, or send us an email at

Stay tuned for more articles and videos!


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Tigard, OR 97224


(503) 352-5832

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