Increase Your Shoulder Mobility With These Exercises
Table of Contents
What Is Shoulder Mobility
The word mobility means, “the ability to move or be moved freely and easily”. So, shoulder mobility is the ability of the shoulder to move without restriction. Unfortunately, many individuals have poor shoulder mobility. This can be the result of not stretching, injury, disease, and simply not using the joint! Luckily, many people will be able to improve their shoulder mobility with consistent stretching and strengthening exercises.
The Shoulder Joint
The Shoulder Joint is one of the most complex structures in the body. There are many intersecting bones and muscle structures that generate a large range of motion; more than any other joint in the body. With that much free-range, comes great risk, as it’s one of the most frequently injured parts of the body from AC joint separations, and separations to severe injuries like dislocations that can sometimes require surgical repair.
Examining The Shoulder Joint
The shoulder is known as the glenohumeral joint and is formed between the connecting ball-socket of the shoulder blade and upper arm bone, the scapula and humerus respectively. Acting around this joint under the big muscles is the rotator cuff muscles; teres minor, supraspinatus, infraspinatus, and subscapularis. The rotator cuff helps to stabilize the shoulder in the socket as well as perform medial and lateral rotation, and the supraspinatus helping to raise the arms (abduction). Teres major, although not a rotator cuff muscle, adducts and medially rotates the shoulder joint.
Major Muscles Of The Shoulder Girdle
The major muscles acting on the shoulders are the deltoid muscles, which work to medially rotate and flex the arms. The pectoralis muscles of the chest also have great influence as they insert onto the humerus, with the different fibers separately working to flex and extend the arm, while working together medially rotates and adducts the shoulder joint. Under the pectoralis major is the pectoralis minor which works with the serratus anterior to stabilize the shoulder blade to the body. The latissimus dorsi muscles of the back also have influence on the shoulder as they insert in the humerus and help to perform shoulder adduction and medial rotation of the arm.
Shoulder Mobility Stretches
There are many shoulder mobility stretches that work together with shoulder mobility exercises to improve the health of the joint. Here are some examples of shoulder mobility stretches,
Cross Arm Stretch
This is an easy stretch to perform and can be done both seated and standing. Bring your right arm across the body so that it is parallel to the floor. Use your left elbow to cradle your right arm, and the left forearm to increase the intensity of the stretch by pressing the right arm into your chest. Hold this position for at least 30 seconds and then switch arms.
Chest Expansion
For this stretch, it can be helpful to use a resistance band. Hold a resistance band in both hands behind your back. Extend your arms as high as you can while looking up towards the sky. Hold for 3 counts and then return to the starting position and lower the neck. Repeat this movement for 3 sets of 10 reps.
Child’s Pose
Shoulder Mobility Test
There are many shoulder mobility tests that a health care professional can perform to test the mobility of the shoulder and determine if an injury is present. Depending on if you have pain or a significant decrease in range of motion will determine what test is done. For instance, a popular test for shoulder impingement is Neer’s Test, and the Empty Can Test is used to detect if the Rotator Cuff is Torn.
There are additional tests that can be done for things such as a shoulder separation, tear or instability is present. Overall, the shoulder can suffer many injuries, as you can tell by the numerous amount of tests, so be sure to keep it healthy!
Shoulder Mobility Drills
Any combination of shoulder mobility exercises that we mentioned can be used to create a shoulder mobility drill. Creating your own shoulder mobility routine with your favourite exercises can be a great way to encourage yourself to consistently perform your exercises. We suggest trying as many shoulder mobility stretches and exercise as possible (that are safe for your abilities) and see which ones you like and believe provide you with the most benefit. Organizing and planning your exercises will promote adherence to your program which will give you the best results!
Shoulder mobility drills can also be performed before a shoulder workout to activate the muscles of the shoulder and reduce the risk of injury.
Improve Shoulder Mobility
With the right plan and hard work, improving your shoulder mobility and health is certainly possible! It may take longer for some to see improvements, but this should not discourage you from performing your stretches and exercises. If you are looking to for a faster way to achieve improved shoulder mobility, try seeing a Physiotherapist and Healthcare professional to see if they have additional methods of treatment that might be helpful for you.
Increase Shoulder Mobility
Some people have never thought about their shoulder mobility or believe that they don’t have any issues. As we age and do not use certain joints as frequently, and they lose their strength and range of motion. Everyone can benefit from increasing shoulder mobility so do not dismiss the thought of including these exercises in your routine because you think you have good shoulder mobility. Your older self will thank you for maintaining the health of your joints!
Shoulder Mobility for Squats
For some people, poor shoulder mobility will have a negative impact on their squat! You might not believe that the shoulder has anything to do with your ability to squat, but this is not the case if you are using a barbell. If you have poor shoulder mobility during your barbell back squat, the lumbar spine will be forced to overcompensate by flexing or extending. This can be dangerous to the lower back, result in injury, and inhibit you from lifting as much weight as you normally could!
Shoulder Mobility Benefits
There are numerous benefits to maintaining and improving your shoulder mobility. These shoulder mobility benefits include,
Increased range of motion at the joint
Increased shoulder activation
Increased strength and stability at the shoulder joint
Can reduce pain or tightness in the shoulder
Can allow you to lift more weight during the squat
Reduced risk of injury at the shoulder and other areas of the body
Improved movement patterns/translation to other exercises
Increased flexibility of the shoulder.
Shoulder Mobility Exercises
Impingement Release
Lie on your back with your feet flat on the ground and knees up, about shoulder width apart. Place a lacrosse ball under the affected shoulder; above the shoulder blade and away from the spine, right in the belly of the trapezius muscle. Using as much tolerable pressure as possible to release the tension, try to flex your arms back toward the floor as far as you can for about 15-20 reps, working to get the area moving and getting the shoulder blade to articulate properly.
Scapular Release
Stand tall with a resistance band hooked in front of you, while you stretch your arm shoulder height holding the band. Gently pull the band in while rotating your arm and feeling your shoulder blade retract and open your shoulder to assist with movement. Now, provide resistance as the band goes back, allowing your serratus anterior muscle to articulate properly with your scapula. Do about 15-20 reps pushing and 15-20 reps pulling.
Wall Angels
Stand feet together and back against a wall, with tall posture and minimal arch in the lower back. Start with elbows at your sides and back of your arms touching the wall, and if you can the back of your hands as well. Slowly reach your arms overhead until they are by your ears, but also maintaining contact with the wall and avoid excessive arching of the low back. Exhale through the motion and perform about 15-20 reps. You can perform this lying on your back if you feel too much restriction while standing.
Internal/ External Rotation
Stand tall feet together, arm bent at the elbow to 90 degrees. Have a resistance band in your hand with the resistance being to cause external rotation of your shoulder. Keeping your arm tucked to your side, slowly breathe out and rotate your arm internally as much as you can, fighting the resistance. Slowly return to starting position. To perform external rotation simply switch the load of the band so it is now internally pulling, and now do your best to open up your shoulder, keeping your elbow tucked in. Perform 15-20 reps of each, internal and external rotation.
Cable Row
Using a band or cable row machine, you can perform standing or seated rows. DO make sure the resistance is fairly light in order to focus on retracting the shoulder blades and allowing for rotation of the joint through the serratus anterior muscle. Have your hands about shoulder-width apart and twist them outward as you pull in to reinforce the rotation of the shoulder blade and surrounding muscle structure. Perform 15-20 reps, exhaling through the movement thoroughly.
Arm Raise
Hold a dowel in both hands in front of the body at hip-height. Your hands should be about shoulder-width apart. When you are ready, take a deep breath and elevate the dowel above the head and as far behind the head as possible. Return to the starting position and repeat this movement for at least 3 sets of 10 reps. Try to keep the arms as straight as possible throughout the movement.
High to Low Rows (H3)
This row variation can be performed using a resistance band or cable machine. Anchor the resistance band to an object that is up higher than your head, or put the pulley in a high position. Get down on one knee on the floor and begin the row on one side only. Remember to keep the elbow tight to the body! This will help to increase stability in the shoulder joint.
Shoulder Rotation (H3)
This exercise can be done seated or standing. Hold a dumbbell in one hand. Position the arm so that there is a 90-degree angle at the elbow, which is in-line with the shoulder. Slowly begin to lower the dumbbell down to elbow height and return to the starting position. Be sure to maintain control throughout the movement. It is better to begin with a lighter weight for this exercise and then progress as you improve the strength of the joint.
Reverse Fly (H3)
The reverse fly is another great exercise to promote strength in the muscles that stabilize the shoulder. You can check out our exercise tutorial here for a full description of how to perform the reverse fly.
