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Shoulder Mobility Exercises and Stretches

Shoulder mobility exercises

Performing shoulder-specific exercises, like the ones outlined below, can help build strength and mobility in your shoulder muscles and joints. These exercises may also help prevent tightness and subsequent injury.

Before you do any of these exercises, spend 5 to 10 minutes warming up with dynamic upper body stretches such as arm circles, arm swings, and spinal rotations. 

Standing arm swings

This is a great dynamic exercise that helps to increase blood flow to the shoulder joint.

Doing this exercise as part of a warmup before performing upper body exercises can improve mobility and flexibility in your shoulders and upper back.

To do this exercise:

  1. Stand tall with your arms by your sides.
  2. Engage your core and swing your arms forward until they’re as high as you can go. Make sure you don’t raise your shoulders.
  3. Return your arms to the starting position and repeat.
  4. Do this movement for 30 to 60 seconds.
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