Health / Mobility

3 Shoulder Mobility Exercises to Add to Your Daily Routine

Prioritizing good shoulder health is key for a stronger, more functional body.

Shoulder mobility is often overlooked until problems surface, yet it plays a vital role. The digital era has taken a toll on our shoulders. Long hours slouched over screens or the wheel aren’t just bad for posture; they’re the enemy of shoulder flexibility. The feared internal rotation and forward head posture from modern living can leave your shoulders stuck in a vulnerable ‘sitting duck’ position, ready for trouble at any time.

Incorporating stretches, exercises, and positive habits can push back against this trend. Prioritizing good shoulder health is key for a stronger, more functional body. Whether you’re striving for a flawless swim stroke or simply aiming to lift your morning coffee without discomfort, strong and flexible shoulders are a must. Moreover, supple shoulders lead to a more confident and engaging presence — a victory in all aspects of life. These 3 moves are a great addition to your workout routine.

1. Shoulder CARS

Move your shoulders through the most extensive range of motion possible with this controlled articular rotation exercise. Starting in a standing position, keep your arms by your sides and move them in controlled circles (forward or backward). This movement lubricates the shoulder joints and improves stability.

2. Prone Y, T, W, L’s

This alphabet soup of exercises targets your upper back and shoulders with precision. You mimic the shapes of these letters with your body using a resistance band or light dumbbells. Lying on your belly, raise your arms in each letter position for a prescribed set and rep scheme. These are the hidden hero exercises for warding off technology’s shoulder tightness.

3. Thread the Needle Shoulder Stretch

Feeling a tight spot between your shoulder blades or neck? This stretch improves thoracic rotation and stretches the rotator cuff muscles. Here’s a step-by-step guide to ensure you get the most out of this stretch, inclusive and beneficial for all, regardless of your fitness level.

  1. Start on Your Hands and Knees: Get into a tabletop position on a mat, aligning knees under hips and wrists under shoulders.
  2. Initiate the Stretch: Extend one arm to the side at shoulder level, then thread it under your chest to the opposite side in a controlled motion.
  3. Deepen the Stretch: Slide your arm across until your shoulder and head rest on the floor. Keep the other arm extended for support, or press it gently into the mat for a deeper stretch.
  4. Hold and Breathe: Stay in this position for 30-60 seconds, focusing on deep breaths. You’ll feel a stretch in your shoulders, chest, and upper back.
  5. Switch Sides: Return to the starting position and repeat the stretch with the other arm for balanced flexibility.

Integrating Shoulder Mobility into Your Routine

Don’t relegate these moves to just pre-workout stretching. You can incorporate at least one of these exercises or moves into every session, ensuring that your shoulders are engaged in the larger dance of your fitness regimen. Mobility isn’t a cherry on top; it’s the very foundation of a functional, robust body.

Consistent practice will lead to enhanced mobility, reduced pain, and improved overall shoulder health. Remember, every small movement counts towards building an upper body that’s not only strong but also resilient and flexible.

Aaptiv Mobility Programs

In addition to individual exercises and stretches, Aaptiv also offers specific mobility programs tailored to target different areas of the body, including shoulders. These programs provide workouts designed by certified trainers to help you improve your shoulder mobility, flexibility, and strength. Start your 7-day free trial now.



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