12 Shoulder Mobility Exercises You Can Do At Home

Fun fact: The shoulder joint is the most flexible joint in the body because of its ball-and-socket structure, which allows for a wide range of movements. 

Shoulder mobility exercises and stretches can help just about anyone who wants to build strength, but they’re especially beneficial for people with tight shoulders or shoulder pain. Having strong, mobile shoulders can make everyday activities — like carrying groceries or lifting things — much easier. Plus strong shoulders help promote better posture.

Below, we explain what shoulder mobility actually is and why it matters. We also outline some easy and effective moves to add to your shoulder exercise and mobility routine.

Keep in mind it’s always best to speak with a healthcare provider or physical therapist for personal guidance before jumping into any new movement routines.

Shoulder mobility refers to the range of motion, strength, and flexibility of your shoulder joints and the muscles around them.

Think of it as how well your shoulders move in different directions — up, down, side to side. When mobility is limited, even simple tasks — like putting on a shirt or reaching overhead — can become uncomfortable or lead to injury.

How to Tell If You Have Good Mobility

Shoulders are especially susceptible to injury, stiffness, and dysfunction, partly because of how flexible they are. 

For a thorough check on your mobility, check in with your provider or a physical therapist. They can guide you through specific movements to identify any issues. 

But to get a basic sense of your range of motion, you can do a few moves at home. Try this: 

• Lift your arm to the side and up, trying to reach up to a 180-degree angle.

• Raise your arm straight in front of you, aiming for that 180-degree angle (this move is called a flexion).

• Lift your arm behind you, aiming to reach a 45 to 60-degree angle.

• Raise your arm to the side to make an L-shape. Keep your palm facing down, and then twist your forearm to make your fingers point to the ceiling to form a 90-degree angle.

• Raise your arm to the side and make an L-shape with your palm facing down. Then, rotate your forearm so that your fingertips point to the ground, again making a 90-degree angle.

Reasons for Limited Shoulder Mobility

Dealing with a stiff shoulder? You’re not alone. Plenty of people struggle with limited shoulder movement. 

Here are some common causes of shoulder mobility issues:

• Regularly slouching or hunching over — like if you work on a laptop all day — can strain the shoulders and create discomfort.

• Activities and sports that require the same motion, like typing or playing certain sports, can wear down shoulder joints over time.

• Some medical conditions, like arthritis, osteoporosis, tendinitis, and bursitis, can cause pain, swelling, and general discomfort in the shoulder joints, making movement difficult. 

Whatever the cause, certain strength training exercises and gentle stretches can alleviate stiffness, promote blood flow, and reduce joint inflammation, helping with pain and discomfort. 

Ready to add some shoulder stretches and exercises to your home workout routine for better shoulder health and overall function?

The strengthening exercises and shoulder warmups coming up will target your upper and lower back, and your scapula and shoulder muscles. Let’s dive in. 

1. Thread the Needle

This yoga for shoulders-type movement helps stretch your shoulders and open up your chest muscles.

Here’s how to do it:

• Get on your hands and knees on the floor in the “tabletop” position.

• Raise one hand off the mat.

• Reach your lifted hand underneath your abs, allowing your shoulder to graze the floor.

• Continue reaching that hand away from your body, rotating your torso as you lay your palm facing up toward the ceiling.

• Hold the stretch for a moment (between 20 and 30 seconds), feeling the twist in your spine.

• Slowly return to the starting position on your hands and knees.

When you’re finished, do the opposite side and repeat the steps with your other hand.

2. Cross-Body Stretch

This stretch can help relieve tension in your upper body and shoulder area. Here’s how to do it:

• Bring one arm across your body at shoulder height, using the other hand to pull the arm closer to your chest gently.

• Hold this for 30 seconds.

• Repeat the move on the other side.

Do this two to three times on each side. 

3. Shoulder Rotations

Shoulder rotation exercises (also known as shoulder circles) target a few different shoulder muscles, including your deltoids, and rotator cuffs.

Here’s how to do them:

• Sit or stand with arms at your side.

• Roll your shoulders in forward-moving circles.

• Then roll your shoulders in backward circles.

Do two to three sets of each direction with six to 12 circles within each set.

4. YTWL

This exercise is named after the shapes your body makes when performing the movement. It’s designed to help increase flexibility but it also builds strength in your traps, rhomboids, lats, and rotator cuff muscles. 

Here’s how to the YTWL:

• Y: Put your arms at a 130-degree angle, like a Y, and squeeze your shoulder blades together in little pulses.

• T: Stretch your arms out into a 90-degree angle, creating a T-shape. Squeeze your shoulder blades together in little pulses.

• W: Bring your elbows in towards your waist and then angle your forearms out so that your arms create a W shape. Squeeze your shoulder blades together in little pulses.

• L: Bring your elbows in towards your waist, but then jut them behind your back. Your forms should be at 90-degree angles so that each arm looks like an L (and a backward L). Squeeze your shoulder blades together in little pulses.

Do this two to three times.

5. Overhead Tricep Stretch

This overhead stretch targets your triceps. But it can also help relieve scapular tension and improve posture.

Here’s how to do it:

• Put one arm in the air and then bend your elbow so that your forearm is behind your head.

• Use the opposite hand to pull down on your elbow to deepen the stretch.

• Hold this position for 30 seconds.

• Repeat it on the other side.

Do this move two to three times on each side.

6. Open Book Rotation

This gentle move can help target your thoracic spine and your shoulder muscles.

Here’s how to do it:

• Start by laying on your side with your arm with your knees slightly bent.

• Extend both arms out on one side (so they’ll be stacked on top of each other).

• Slowly open up the top arm until it’s extended on the other side, like the top of a t-shape.

• Reach your fingers away from your body. Your hips should be still the whole time.

• As you move your arm up toward the ceiling and eventually reach the other side, your head can move from the side straight up.

Aim to do this five times on both sides.

7. Seated Cat-Cow

This is a great stretch for your neck, shoulder, and spine. Here’s how to do it:

• Bring your bottom to the edge of a chair.

• Plant your feet on the ground and then place your hands on each knee.

• Take a deep breath in, and then as you slowly let it out, roll your shoulders forward as you bring your belly button back towards your spine.

• Drop your head and lower your chin. Hold this position for a moment.

• Then, draw your shoulder back, bring your shoulder blades closer together and arch your back.

• Point your chin up and head back. Hold this position for a moment.

Repeat this up to five times. If you don’t have a chair, you can also do it in a tabletop position on the floor.

8. Resistance Band Side Raise

Side raises help to strengthen and define your lateral deltoid muscles.

Resistance bands are great for this move because they’re a little easier on your body than dumbbells since they don’t add extra weight.

Here’s how to do a side raise:

• Stand on the center of the resistance band with your feet firmly planted while holding each end of the in your hands.

• Slowly raise your arms straight until you reach a 90-degree angle.

• Hold this position for a moment.

Try to do six to 12 repetitions for one to three sets.

9. Resistance Band Forward Raise

This is similar to the exercise above, but this time, you’ll be targeting the front shoulder muscles.

You’ll do the same move as outlined above but instead of moving your arms out to the side, you'll slowly raise them out in front of you until they’re parallel to your midsection.

Try to do six to 12 reps for one to three sets.

10. Shoulder Swings

These can help with coordination and also engage your core, so you’re targeting more than just your shoulders.

Here’s how to do them:

• Stand with your feet shoulder-width apart.

• Activate your core muscles.

• Slowly swing your arms forward and backward in a controlled motion.

Do 10 to 20 swings in each direction in two to three sets.

11. Doorway Stretch

Also known as a pec stretch, this will really open up your chest. Here’s how to do it:

• Stand in a doorway and place your hands on the door frame at shoulder height.

• Gently lean forward to stretch the front of the shoulders.

• Hold for 30 seconds.

Try to do it two to three times.

If you don’t have a doorway, follow these instructions instead:

• Reach your arms behind you and interlace your fingers. If you can’t, hold on to both wrists or hold onto a towel behind your back.

• Sit or stand up straight and roll your shoulders back, squeezing your shoulder blades together.

• Straighten your arms (while still holding on) and then gradually raise your arms behind you to the point where you feel the stretch.

• Hold for 30 seconds.

Repeat this move two to three times.

12. Push-Ups

Push-ups target the chest, shoulders, and triceps while also engaging the core and lower body muscles for stability.

Here’s how to do a push-up:

• Start in a plank position with your hands shoulder-width apart and your legs straight back.

• Slowly lower your body until your chest nearly touches the ground, then push back up to the starting position by fully extending your arms.

Try to do six to 12 reps and one to three sets.

If you’re a beginner, you can keep your knees bent and on the ground instead of going into a full plank position. Still challenging? Do wall push-ups instead. 

How Often Should You Do Shoulder Mobility Exercises?

Experts recommend doing mobility exercises about two to three times a week. In one session, you can include a few different workouts with a few reps in each set. Make sure to give your muscles enough time to recover between sets, about two to five minutes should be enough.

Pay attention to how your body feels as you incorporate new movements into your routine. While some mild discomfort is typical with mobility exercises, intense pain or worsening symptoms could indicate a need to involve a physical therapist or healthcare provider.

If you have a shoulder injury, severe inflammation, or a dislocation, skip the intense mobility exercises and wait for your healthcare provider to give you the green light to workout again. 

Improving your shoulder mobility can make a world of difference in your everyday life, from lifting groceries to maintaining good posture. 

Here’s a quick recap of why shoulder mobility is important and how to get the most out of upper body mobility exercises:

• Shoulder movement issues can happen for a few reasons. Poor posture, weak muscles, activities that wear down shoulder joints, and some medical conditions, like arthritis, can contribute to shoulder mobility issues.

• Shoulder exercises can be a welcome addition to your mobility routine. Some shoulder movements can help bring back mobility, improving day-to-day comfort, preventing future injuries, and enhancing fitness.

• Consistency is key. Aim for two to three strength training sessions per week, focusing on different shoulder warm up exercises and strength-building shoulder moves. As always, start slow and listen to your body. Some discomfort is normal, but intense pain isn’t. If something feels off, seek guidance from a professional.

Looking for more home workouts and strength training exercises? Check out our complete guide to at-home workouts.