8 Exercises to Improve Shoulder Mobility

Today’s video covers the eight movements that are available to the shoulder joint and how much mobility or range of motion you should have with each movement. Deficits in range of motion are often associated with pain and injuries to the 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 movements in this video a try. These movement can also be used as exercises if you notice that you have a range of motion limitation.

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.

[LoveyCoD]

@1:02 shoulder flexion
@1:27 shoulder extension
@1:52 shoulder abduction
@2:49 shoulder horizontal adduction
@2:57 shoulder horizontal abduction
@3:35 shoulder external rotation
@3:50 shoulder internal rotation
@4:25 shoulder 90 degrees external rotation
@4:29 shoulder 70 degrees internal rotation

[HOLD_on_RQ]

This was so helpful. I have limited RoM but was able to do most with some discomfort

[trainforlife]

That sounds good and even though I can do the full range of motion on all the movements you walked us through, on some I feel slight pain and ratchet like sound. Do you have a video that’ll mention what area of the rotator cuff needs work depending what movement feels painful or has limited rage?

[JanCullen-glrs]

Thank you for sharing these exercises, how many repetitions should one do?

[pramujisinggihriyanto]

I Will apply these movement before upper body workout... Thanks, Dude

[pramujisinggihriyanto]

Love your tutorial.... I just want to fix my shoulder pain... It really useful... I am from Indonesia

[alexjasinski]

I really like this concept of showing the important functions of the joint rather than going straight to prescribing exercises. For me, this was very useful in determining which areas I need to work on, and then learning how to move my shoulder through those ranges. From there it's pretty easy to sort of create your own exercises by simply adding resistance to a given motion, using a band, dumbbell, or just gravity.

[myeducation]

Thanks a lot. These exercises are helping a lot to improve my shoulder injury.

[Booosted_civic]

Hey, i just wanted to ask I clicked my shoulder joint 2 weeks on the left hand side and I’ve taken a rest from stuff that might restart my recovery process I was thinking how long do u think it will take to recover and do u have any exercises or advice for me?😊

[aWildNelby]

I can do all of these, but I get pinching and tightness/pain (feels like around my mid delt) on some of the external rotations. Any chance you’ll be going over movements to help those (or already have)?

[mkcraghead]

I have a couple of questions about the 70 degrees of internal rotation. I can do that and basically reach the small of my back. My wife can reach up her back to reach between her shoulder blades (upper back). She is younger than I am and much more physically fit than I am, but how far up the back should a person be able to reach? I have had surgery on both of my rotator cuffs. One seems "normal" (10 years ago), but the other is weak a year after the surgery. I don't remember the other shoulder feeling this weak after a year. Also, what role does obesity play in limiting a person's mobility in being able to reach the back? Great video. Thank you.

[dhruvilpatel]

Ive pain at last range of your mobility exercises what exercise should i do!?

[thomaslittle]

I had surgery how about a month ago what are my ligaments was ripped and fixed the doctor showed me a couple of moves that I could use but I'm looking for more that I can get my arm back into shape right now I have to hold my arm up in order to do the range of motion

[taksiobs]

Have issues with the last bit where shoulders are at 90 degrees, and we internallt rotate the shoulders. It has become chronic lately. What should I do?

[saintmichael]

I can't wait to start this. Just found your channel. Wondering if you could provide names for the stretches. Thanks

[martino]

Thank you very much, I've tried the movements today and I have restricted mobility, I will do the exercises until I unlock my shoulders

[reportingpscbot]

how many times should I do the movements? Does it work like that or just by me trying to move my shoulders would be enough once a day?

[MrJditmore]

Normally I do a goblet style squat today I tried to do a squat with the barbell behind my head (think typical squat form). What I noticed is I can’t with out serious discomfort get my left hand back on the bar where you’d typically grip it. Right hand reaches fine but not left. Anything that can help with that?

[christinelewis]

Doing your mobility exercises for 3 weeks, while my pain level decreased has been helpful. The one thing that I cannot get passed is the horizontal adduction, reaching without help. The final part of reaching across gets the back of my arm/ shoulder fired up every time. All my other impingement seems to be gone, but I feel that something is still restricting that motion. As my tendon strengthens will it still be somewhat painful or restricted, or could there be something else that is still not being dealt with? Like the levator video you have etc? That one seems to help some. Just wonder if strengthening all the parts will eventually reduce that pain as well, or maybe I’m still missing something.
Thank you!

[JP-fxki]

Wow! Shoulder abduction one is where the crunching happens for me. Thank you! Im going to work on this!