10 shoulder mobility exercises and stretches for pain relief
Got stiff or painful shoulders? Try these exercises and stretches recommended by our physical therapists to improve shoulder function and quality of life.
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Key takeaways:
1. Shoulder stiffness is common, especially when your shoulders don’t move enough.
2. Improving shoulder mobility helps you do daily tasks more easily and supports long-term joint health.
3. Targeted exercises can restore range of motion, reduce discomfort, and prevent future issues (see videos below).
Hinge Health offers virtual physical therapy and more to help you manage shoulder pain. Learn more.
If your lifestyle tends to be more sedentary and involves staying in a seated, hunched over position for an extended period (we’re looking at you, desk jobs), you might notice more shoulder pain as a result. That’s why shoulder mobility exercises are important to incorporate into your daily routine — they can help relieve tight shoulders and reduce upper body stiffness.
“Our shoulders are our most mobile joints,” says Christine Dang, PT, DPT, a physical therapist at Hinge Health. “They’re designed for a wide range of movement, and if they don’t get it, they can stiffen up and become less mobile.” The good news: There is plenty you can do to improve shoulder mobility, so you can continue to do all the tasks you need to do and the activities that you enjoy.
Read on to learn about how strengthening and stretching your shoulders can improve everyday function and reduce pain, especially with exercises recommended by Hinge Health physical therapists.
Interested in getting a personalized exercise therapy plan? Learn more about Hinge Health’s digital physical therapy program and see if you’re eligible.
Reviewed by our clinical and medical experts
Christine Dang, PT, DPT
Dr. Dang is a former Hinge Health physical therapist and board-certified orthopedic clinical specialist with a special interest in helping mountain athletes.
Jonathan Lee, MD, MBA
Dr. Lee is a board-certified orthopedic surgeon and a former Associate Medical Director at Hinge Health.
Dylan Peterson, PT, DPT
Dr. Peterson is a former Hinge Health physical therapist with a focus on developing clinical exercise therapy programs and member education.
Best shoulder mobility exercises
The best way to enhance shoulder mobility is simply to stay active. Shoulder stretches and strengthening exercises are key. They help restore range of motion and prevent injury. Aim to do these stretches recommended by Hinge Health physical therapists three to five times a week. You can do them any time of the day, says Dr. Dang, although if you gently stretch after a shoulder-strengthening workout, it can also help reduce muscle soreness and keep shoulder muscles long and flexible. And doing these stretches before a workout can warm up muscles for better activation when you move on to the strengthening exercises.
1. Standing child’s pose
Want expert care? Check if you're covered for our free program →“This stretch promotes overhead motion and thoracic extension, or arch in your mid back, which counters a lot of negative effects that prolonged sitting may have,” explains Dr. Dang.
How to do it:
Stand with your hands resting on a sturdy surface, like a countertop or table.
Take a few steps back as you lower your chest to the floor, hinging at your hips.
Keep your arms straight with your head between your arms.
Return to standing.
Unlike other more passive stretches, this is an active stretch that will also engage your shoulder muscles.
How to do it:
Stand with your forearms on a wall at shoulder height and your fingers pointing up.
Slide your forearms up toward the ceiling as you gently push your forearms into the wall.
Hold this position at the top as you continue to gently push into the wall.
Slide your forearms back down the wall to return to your starting position.
3. Open book rotation
This movement helps to open your thoracic spine, or mid back. “You need mobility in that area to have mobility in your shoulder,” says Dr. Dang.
How to do it:
On a yoga mat on the floor, lie on your side with a pillow supporting your head. Your arms are straight out and resting on the floor in front of your chest. Your legs are stacked together with your knees bent up towards your chest.
Reach your top arm up and behind you, as you turn toward your opposite side. Keep this arm straight while your legs and other arm remain in the starting position. Your chest will open up toward the ceiling as you rotate.
Continue to reach your arm and shoulder toward the floor behind you as you stretch into this position.
Return your top arm and upper body back to the starting position. Repeat on the other side.
4. Seated cat cow
Want expert care? Check if you're covered for our free program →This also stretches out your mid back and encourages you to move your arms back and forth.
How to do it:
To begin, sit in a chair with your hands clasped behind your head.
Bend your chest and head towards your thighs to round your back. Focus on your breath as you hold this position.
Extend your shoulders and head towards the top of the chair, to arch the back.
Come back to sitting.
5. Tricep stretch
Want expert care? Check if you're covered for our free program →This stretch helps improve shoulder mobility by targeting the muscles and connective tissues in the back of the upper arm, which can contribute to increased range of motion and flexibility in the shoulder joint.
How to do it:
Bring one arm overhead and bend your elbow so that your hand is touching the back of your head or neck.
Place your opposite hand on your elbow that is overhead.
Use your opposite hand to pull your elbow towards your head to send your hand further down your back. Hold the stretch.
6. Seated assisted external rotation
Want expert care? Check if you're covered for our free program →This stretch is ideal for people with severe shoulder pain and uses a stick to help propel your shoulder through several planes of motion.
How to do it:
Bend one arm to 90 degrees with your elbow at your side.
Hold a stick between both hands while keeping your elbow in the starting position.
Keep your elbow at your side while pushing the stick with your opposite arm to move your other hand out to the side.
Use the stick to move your arms back to the starting position.
7. Resisted side raise
Want expert care? Check if you're covered for our free program →Physical therapy (PT) is for more than just recovering from surgery or injury. It’s one of the top treatments for joint and muscle pain. It helps build strength, improve mobility, and reduce pain. And it doesn't always need to be in person.
Hinge Health members can conveniently access customized plans or chat with their care team at home or on the go — and experience an average 68% reduction in pain* within the first 12 weeks of their program. Learn more*.
This move activates all of your rotator cuff muscles, so “it’s the best bang for your buck,” says Dr. Dang.
How to do it:
Anchor one end of a resistance band below your feet and hold the other end in your hand.
Lift your arm out to the side with your arm straight.
Lower your arm back down to return to the starting position.
8. Resisted forward shoulder raise
Want expert care? Check if you're covered for our free program →This strengthens shoulder muscles, but also provides a good range of motion.
How to do it:
Anchor one end of a resistance band below your feet and hold the other end in your hand.
Raise your arm up toward the ceiling to stretch the band while you keep your arm straight.
Return your arm back to your side.
9. Seated resisted rows
Want expert care? Check if you're covered for our free program →These are good exercises to do, especially if you’re coming back from an injury. “They both keep your elbows closer to your body, so it puts less strain on your shoulder muscles,” says Dr. Dang.
How to do it:
Secure the middle of a resistance band around the bottom of one or both feet and hold the ends of the band in each hand.
Extend your legs so there’s tension in the band and extend your arms toward your feet.
Bring your hands to the side of your ribcage by bending your elbows and pulling the band toward you.
Extend your arms again to return to the starting position.
Planks and side planks may seem strange choices for shoulder exercises, but “they strengthen your entire upper body as well as your core, and you need a strong and stable upper body to hold your shoulder joint in position,” explains Dr. Dang. (This is also a good move for people with too much shoulder mobility because it helps stabilize the joint.)
How to do it:
On a yoga mat or other soft surface, start on your hands and knees with your arms straight and hands placed directly under your shoulders.
Extend your legs back behind you, supporting your body on your hands and toes. Your body should form a straight line from the back of your head to your heels (like a regular, raised push-up position).
Hold this position, squeezing the muscles in your core and glutes to keep you in alignment.
Don’t let your hips dip toward the floor or pop up in the air.
Relax your knees to the mat, returning to the starting position.
The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.
One thing to keep in mind: If you do experience shoulder pain, most cases resolve with gentle movement and a few other modifications. You should see a doctor or physical therapist, however, if:
You can’t move your shoulder or lift your arm overhead
You experience numbness in your shoulder or arm
You have sudden, severe pain in your shoulder
In other cases — say, if you’re experiencing an acute pain flare — “we usually recommend that people avoid activities that require a fast, jerking motion or sudden movement,” says Dr. Dang. But there’s no reason why you can’t do a slow jog, brisk walk, or use the elliptical or stationary bike at your gym. “You want some movement while your shoulder heals,” explains Dr. Dang.
Why shoulder mobility matters
Your shoulders are involved in pretty much every upper body movement, says Dr. Dang, which is why shoulder mobility is essential in helping you do everyday activities. “Without it, it’s difficult to reach overhead and do things like brush your hair or put your clothes on,” she points out. “You want to be able to do all of this, obviously, and without pain.”
Healthy shoulder mobility also improves the health of your shoulder joint. “When your shoulder is mobile, you’re able to move it around a lot, which helps bring blood supply to the area,” says Dr. Dang. This allows your shoulder joint to get all the nutrients it needs to power you through daily activities. And a strong, mobile shoulder joint reduces chances of injury, according to a 2020 review that looked at risk factors of overuse shoulder injuries in athletes that performed overhead motions.
Causes of limited shoulder mobility
It’s normal for the structures in your body to change with age, and your shoulders are no exception. Many people lose some shoulder mobility as their muscles become a little less flexible. It’s a natural and normal part of aging, just like getting some wrinkles and gray hair. (But, as we said above, you can maintain good shoulder health with some simple exercises.) There are other factors that play a role, too, and you can struggle with tight shoulders no matter what your age or activity level is, notes Dr. Dang. Here are some other common causes of limited shoulder mobility:
Prolonged sitting. If you stay in the same position for a long period of time, your shoulders can get cranky and complain. “When you sit for a while without getting up to move around, your upper back may slouch and cause your thoracic spine, or middle back, to stiffen,” explains Dr. Dang. It’s important to note that there’s no such thing as perfect posture and slouching isn’t necessarily a cause of shoulder pain. But, hunching over, say, a keyboard for a long time can impact shoulder mobility, since your shoulders and mid back work together to achieve full range of motion.
Rotator cuff issues. Your rotator cuff is a group of four muscles that keeps your arm in the shoulder socket and helps to lift and rotate it. It can occasionally get irritated, especially from repetitive lifting or overhead activities. This can decrease shoulder mobility because of pain, says Dr. Dang.
Frozen shoulder. This condition, also known as adhesive capsulitis, causes pain and stiffness in the shoulder. The shoulder capsule (which is a fluid filled sac) thickens, which causes it to become stiff, tight, and, eventually, very hard to move.
Shoulder osteoarthritis (OA). Just like other structures in your body, your cartilage can change and wear with age. While this doesn’t necessarily cause a problem, it can create more friction in the joint, which can cause pain as well as changes in mobility and function for some people, says Dr. Dang. Shoulder osteoarthritis is actually very common, and there are many different ways to manage OA symptoms.
PT tip: Stay the course
Shoulder pain can be frustrating, especially when it interferes with your daily activities. It can be especially frustrating if pain lingers or doesn’t go away immediately. “Usually, your shoulder will get better, but it can take longer than some other conditions because it’s such a mobile joint,” reassures Dr. Dang. That’s why stretching and gentle exercises — and a little patience — are such important aspects of healing. “Give it time and diligence, and you’ll see results.”
How Hinge Health can help you
If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.
The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.
Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.
See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.
This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.
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References
Athwal, G. S. & Widmer, B. (2018, March). Frozen Shoulder. OrthoInfo — American Academy of Orthopaedic Surgeons. https://orthoinfo.aaos.org/en/diseases--conditions/frozen-shoulder/
Rotator Cuff and Shoulder Conditioning Program. (2022, June). OrthoInfo — American Academy of Orthopaedic Surgeons. https://orthoinfo.aaos.org/en/recovery/rotator-cuff-and-shoulder-conditioning-program/
Athwal, G. S. & Armstrong, A. D. (2022, June). Rotator Cuff Tears. OrthoInfo — American Academy of Orthopaedic Surgeons. https://orthoinfo.aaos.org/en/diseases--conditions/rotator-cuff-tears/
Tooth, C., Gofflot, A., Schwartz, C., Croisier, J.-L., Beaudart, C., Bruyère, O., & Forthomme, B. (2020). Risk Factors of Overuse Shoulder Injuries in Overhead Athletes: A Systematic Review. Sports Health: A Multidisciplinary Approach, 12(5), 478–487. doi:/10.1177/1941738120931764