3 Stretches to Improve Shoulder Mobility

Today’s video covers three stretches, which are designed to help improve shoulder mobility by targeting three of the most common shoulder limitations (flexion, external rotation and internal rotation). Deficits in shoulder range of motion are often associated with pain and injuries to the shoulder joint or surrounding muscles, including the rotator cuff, and can limit one’s ability to complete many daily life tasks.

If you have pain or have suffered an injury and think you may have lost shoulder range of motion, give the stretches in this video a try.

Please remember my posts are intended to be educational and not a replacement for actual care. If you have pain or are experiencing functional limitations, please see your local rehab provider.

[ksm]

The internal rotation exercise was so helpful. Thanks so much!

[conniem]

Thank you so much for these exercises. I tried them today and have helped my shoulder issues a lot. ❤❤

[lin]

Thank you for this video. I'm unable to fully do all the beginning exercises without a little pain. Hopefully, if I keep up with these exercises, I won't have limited movement and pain. Thanks again!

[louisaco]

I hope these will do me good, just tried the 3rd stretch and it lit my shoulder on fire haha I’m enthusiastic about continuing and seeing how my it’ll be in a couple weeks time, , thank you

[foofarm]

Thank you for the instruction, I found it very informative and helpful to me.

[vikalmas]

Thanks for the video. I have shoulder impingement. The last exercise is sooo difficult..

[yoboyche]

As a basketball player your videos have been such a big help for performance and helping me prevent injury thru the season…God bless and thank you 🙏🏽💛

[Cre-Art]

Thank you for recommending this video to me. The first exercise is easy for me so I will concentrate on the last two, and then go back to the previous video (4 Exercises for Shoulder Pain, if anyone else needs that). Your information is valuable and appreciated.

[robertmartin]

Tis Irish Bob saying hello

Thanks Tom for this informative segment. I had both rotator cuffs surgery about 15+ yrs ago. Still some mobility issues.

Irish Bob thanks you and your channel content for good information.
😇🤗😎🍀☘️🇮🇪🇨🇵🦾🩺🥂

[simeon]

1st table slide: 1:01 reps: stretch 20 last 2 seconds lift off sets: 3+
dumbell table external rotation: 2:50 reps: 10-20 seconds sets: 5-10
Sleeper stretch: 4:46 10-20+ (based on limitation 5:30) seconds sets 3+
Behind back liftoff 6:00 reps 1 seconds sets 5-10
(the reason I put 3 is because I didnt hear a specified amount for the sets and I think 3 is a good minimum personally but you can change if needed)

[scotthoward]

Thank you for this i believe this will help me. Firdt of all how did you position the lower body in the first stretch was it on a chair with wheel the angle missed it

[FrkyVicky]

can i do this ? i had anterior shoulder dislocation a year ago and i dont have range in my external rotation...

[yashkatira]

Dr i have bulky supraspintus tendon- moderate tendinosis, i hve shrap pain in neck, Trapezius and side delt and littel on front, can do this exercises?

[TheWhisperCorner]

I am no longer able to do barbell squats as I don't have the range of movement to have my hands behind my neck to hold the bar in position. My shoulder/back muscles seem tight but there's no pain. Would these exercises help or is there a video of yours that you would recommend?

[parkourandfreerunning]

Hi, thank for the video, I have some questions. How many reps of the passive stretch do we do?
How many reps of the combined passive and active stretch do we do of each exercise and the reps of lift off in the first exercise?

[gracehsiung]

Thanks for this informative video. I am currently having what my PT said, posterior capsule pull/injury. I lost 20-30 degrees of range of motion but still have more range of motion than normal people. I don’t have any problem doing the exercises you demonstrated. But after 6 months, I have only made 10% improvement. Except for the stiffness and discomfort I have upon waking up (due to inactivity in sleep), I can function without any issue, without pain. Just wonder if you have any insight for people who are hypermobile. Thanks!

[NoleGOAT]

I have had frozen shoulder, but my mobility is getting back but internal looks like tight and it is painful if i cross my arm to opposite arm.. i feel tightness and soreness/pain in front of the shoulder (subscapularis?) as i try to do your excersise for subscapularis at 03:10, should i countinue to do it everyday? My shoulder looks like it has anterior position and hand is rotated inwards (i have been mostly doing pull ups and bench presses), what do you recommend for best excersises to get shoulder to posterior position?... Excersises for rear delts, infraspinatus and rhomboids?

Thanks for answering, you are the best!

[ginabarrell]

Will this help with shoulders that are feeling stiff and lacking mobility?

[ahmed_elnaggar]

Thank you for the helpful video the nerve flossing one really helped me, I have subacromial impingement syndrome which affecting my median nerve too. what kind of exercises I should focus on?

[romansokolov]

In the first stretch, should the trapezius muscle (on the side of stretching) been kept down in relaxed position? Or it does not matter?