a couple of years ago

Shoulder Mobility Exercises (home exercise video)

Stiff shoulders can be uncomfortable, affect your posture and cause neck and back pain.

The two exercises in this short video will increase range of motion in your shoulder joint and help you to move more easily. They will also loosen the muscles in your upper back and chest (which are important for good posture).  You can do them anywhere - and I promise you will feel great when you do! 


Here are a few things to think about when you do these shoulder mobility exercises:

  • Stand up tall with your feet hip width apart (imagine there is a string pulling you up through the top of your head)
  • Don't hold your breath when doing any exercises
  • Do the movements at your own pace, whatever feels most comfortable
  • You can do the first exercise with your arms hanging down by your sides, if this is more comfortable for you
  • Don't worry if you can't touch your hands overhead in the second exercise - just lift as high as you can without overstretching. Make sure your palms are facing up on the way up, and down on the way down
  • You might feel a bit of crunching in your shoulders when you do these exercises - as long as it doesn't hurt, it's absolutely fine

You shouldn't feel any pain when you do these exercises. Here are a few things to try if you do:

  • Check your technique - are you doing the exercise correctly? If you aren't sure, look in a mirror or ask someone else to watch the video with you and see how you are doing the exercise. 
  • Take a rest, take some deep breaths and then try again
  • Try doing a smaller movement of the same exercise


    Written by Claudine Aherne - Specialist Exercise Instructor, Vida Wellness