4 INCREDIBLE Shoulder Mobility Exercise Progressions [⬆️ Strength & ROM]

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Ready to improve your shoulder mobility? Have pain or struggle in certain shoulder positions? You'll learn a simple shoulder progression for mobility gains that last. Increase your range of motion and your strength in the end ranges.

This routine is for anyone who wants to improve their shoulder mobility or even relieve shoulder pain if you have some in different ranges of motion. You'll learn why static stretching, while frequently recommended, doesn't help either mobility or pain.

There are progressions in this routine. There's a basic version, then a progressive version. It's best to switch back and forth between the two.

Exercise 1 trains a range of motion most people don't use. It works your internal and external rotators. Remember to keep your chin tucked, and your lumbar spine relaxed.

Exercise 2 integrates your shoulders with your core. You'll need a wall to lean against for the basic version and a stability ball for the progression. Maintain core stability through the exercise, and do not let your rib cage flare out.

Exercise 3 improves your shoulder range of motion. Avoid moving your head and spine during the exercise. For the progressions, you'll need something to hang from, a chair, or even gymnastics rings if you have them available.

Exercise 4 trains abduction, flexion, and external rotation in the shoulders. You'll need a stretchy cable.

If this video helped, hit the like, subscribe, and notify buttons. We're putting out new content each week to help keep you moving freely and without pain.

IN THIS VIDEO

00:00 - Intro
01:00 - The problem
03:08 - Progression 1: Pinwheel → Prone Pinwheel
05:00 - Progression 2: Wall Rollout → SB Rollback
07:25 - Progression 3 - Scap Circles
12:01 - Progression 4 - Sword → Rotational Sword
13:35 - Routine summary
14:30 - Next steps

RESOURCES AND LINKS MENTIONED

Medical Disclaimer
The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

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Exercises and video highlights:

01:00 - The problem
03:08 - Progression 1: Pinwheel → Prone Pinwheel
05:00 - Progression 2: Wall Rollout → SB Rollback
07:25 - Progression 3 - Scap Circles
12:01 - Progression 4 - Sword → Rotational Sword
13:35 - Routine summary
14:30 - Next steps

PrecisionMovementCoach

Your shoulder exercises completely rehabbed my impingement. On top of the impingement, I developed tendinitis due to following PT static stretching recommendations from my Healthcare coverage. THANK YOU!!!

moosemuseum

Thanks Eric... we potentially lose many golfers here at The Meadows Golf Center due to shoulder pain... I maintain an email list of individuals who, with your help and their efforts should be able to continue to play the game... I hope they'll, like I did after my own shoulder surgery, sign up for your coaching / courses.

meadowsgolf

Thank you for the excellent demonstration and description of these effective exercises

dianneshuford

As a small thankyou. I'm a chef and I also work out in my spare time. Recently I noticed my shoulder/collar bone felt like it was locking up as I cleaned a shelf above my shoulder height. I googled for a bit looking for reasons and solutions, I ended up here, one week later and my shoulder is freeing up. So, thankyou ;)

Mrdannnz

Topclass as ever. Thank you Eric for your coaching
I am responding to the two little comments you made alongside the explanations..

"Ability to breathe while maintaining core stability"
(i would think stability insured by deep muscles like the psoas allows deep breathing while stability with full engaged Abdo would rather impedes the breathing?)

"Not changing the spine alignment while performing the shoulder exercise" along with "nice and tall" as you call it

Well, these are the two fundamental exercises, in fact relevant for posture, that we are incessantly confronted with. That is good but this is exhausting.. it is added to each single exercise we do

I have waken up to bad posture and dormant deep muscles and
gotten obsessed with my feet. Everything starts there

edwigcarol

Coach E, you're a wizard. Thanks for all your help and insights over the years on mobility from both your free vids and your thorough programs. Whether on hips, shoulders, muscles, or pain relief, your dedication and easy manner of instruction have been instrumental in keeping this middle-aged body strong and spry.
Quick question, can the pinwheel be done daily?

machyavelli

This is really valuabe it seems to me. Thanks!

miroslavcermak

Well my trainer recommend this vid to me, so I will try it out. But it looks really good and the explaination is great.

Kar-WoLi

Your content is amazing. Would you happen to have a full body mobility routine?

stevenpacheco

Hi Eric is it ok to incorporate this as post subluxation therapy

lenieren

Thanks I am using a lot of your videos to improve my shoulders after problems in climbing. Can you advise whether scapular retraction when pulling overhead in climbing is recommended. On climbing sites there is a lot of talk about active shoulder engagement (= retraction?) when climbing to avoid impingement but you if I understood correctly you want the scapular to move normally?

ggvcwzx

Nice video. Should these be done before or after an upper body weightlifting?

justinigoe

I also cannot touch my right hand to my left hand in the pinwheel exercise. How can I improve that mobility

Saltyherbs

I've been going through all your shoulder videos. Just for clarity, which of your shoulder exercises do you not recommend for tendinosis in the rotator cuff tendons and long head of the biceps? I'm actually in my 30s, so I'm hoping that I can lessen whatever tension I'm submitting those tendons do so they can heal as much as possible. Also, any advice on scar tissue or whatever? I read that tendinosis means that my tendons are all mangled because the fibers havent healed in the proper direction, or whatever (I'm trying to retain this new info as best I can).

kilgoretrout