{"id":43892,"date":"2022-06-18T23:17:24","date_gmt":"2022-06-18T23:17:24","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=43892"},"modified":"2026-03-05T16:08:55","modified_gmt":"2026-03-05T16:08:55","slug":"shoulder-mobility-exercises","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/","title":{"rendered":"Shoulder Mobility Exercises &#038; Stretches For Better Range Of Motion"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#What_Do_Shoulder_Mobility_Exercises_Do\" >What Do Shoulder Mobility Exercises Do?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#Increased_Range_Of_Motion\" >Increased Range Of Motion<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#Lower_Risk_Of_Strain\" >Lower Risk Of Strain<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#Enhance_Strength_And_Physical_Performance\" >Enhance Strength And Physical Performance<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#What_Causes_Lack_Of_Shoulder_Mobility\" >What Causes Lack Of Shoulder Mobility?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#Stress\" >Stress<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#Poor_Posture\" >Poor Posture<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#Excessive_Training_Or_Stretching\" >Excessive Training Or Stretching<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#Lack_Of_Exercise\" >Lack Of Exercise<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#Shoulder_Stretches_To_Support_Mobility\" >Shoulder Stretches To Support Mobility<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#The_Cross_Arm_Stretch\" >The Cross Arm Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#Shoulder_Rolls\" >Shoulder Rolls<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#Thread_The_Needle\" >Thread The Needle<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#Shoulder_Mobility_Exercises_For_A_Tight_Upper_Body\" >Shoulder Mobility Exercises For A Tight Upper Body<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#Shoulder_Pass-Through\" >Shoulder Pass-Through<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#Overhead_Press\" >Overhead Press<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#Side_Lateral_Raises\" >Side Lateral Raises<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#Alternative_Shoulder_Mobility_Exercises_With_Bands\" >Alternative Shoulder Mobility Exercises With Bands<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#Reverse_Fly\" >Reverse Fly<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#Front_Raises\" >Front Raises<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#Shoulder_Extension\" >Shoulder Extension<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#Band_Pull-Apart\" >Band Pull-Apart<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-24\" href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#Chest_Expansion\" >Chest Expansion<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-25\" href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-26\" href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#Can_You_Regain_Shoulder_Mobility\" >Can You Regain Shoulder Mobility?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-27\" href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#How_Can_I_Improve_Shoulder_Mobility\" >How Can I Improve Shoulder Mobility?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-28\" href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p data-start=\"499\" data-end=\"1178\">We use our shoulders a lot throughout the day. Whether it&#8217;s during simple activities such as typing on our computer or phone, shrugging, or doing more manually demanding tasks like carrying groceries, working out, doing farm work, or reaching up on a shelf \u2013 shoulders are an important part of everyday activities. With this in mind, limited shoulder mobility can put a real damper on your day-to-day life. Not to mention that it can be inconvenient and uncomfortable, and over time it may lead to more discomfort for some people. Listed below are shoulder mobility exercises to help you maintain strength and mobility in this area and support more comfortable everyday movement.<\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Shoulder_Mobility_Exercises_&amp;_Stretches\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Shoulder_Mobility_Exercises_&amp;_Stretches\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Do_Shoulder_Mobility_Exercises_Do\"><\/span><b>What Do Shoulder Mobility Exercises Do?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"255\" data-end=\"383\">So, what are the benefits of mobility exercises? Are they that important, or can you skip them the next time you are at the gym?<\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Increased_Range_Of_Motion\"><\/span><b>Increased Range Of Motion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">One key benefit of mobility exercises is<a href=\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-broad-shoulders\/\">\u00a0improved range of motion<\/a>. Unlike flexibility, which helps you reach or stretch further, range of motion refers to how your joints \u2014 not just the muscles \u2014 move through a specific movement.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">For instance, you may find it easier to roll your shoulders, reach up, or extend your arm sideways with less tightness or discomfort in the <a href=\"https:\/\/betterme.world\/articles\/skinny-shoulders\/\">shoulder area<\/a>.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\">\n<h3 data-start=\"804\" data-end=\"829\"><span class=\"ez-toc-section\" id=\"Lower_Risk_Of_Strain\"><\/span>Lower Risk Of Strain<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While joints may not be the main focus in lifting, limited joint mobility can place extra demand on surrounding muscles. When a joint doesn\u2019t move through its full comfortable range, it may increase pressure on the <a href=\"https:\/\/betterme.world\/articles\/shoulder-leg-workout\/\">muscle<\/a>, which can contribute to strain or discomfort over time (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5117080\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/8474346_Stretching_and_injury_prevention_-_An_obscure_relationship\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Enhance_Strength_And_Physical_Performance\"><\/span><b>Enhance Strength And Physical Performance<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<div class=\"flex flex-col text-sm pb-25\">\n<article class=\"text-token-text-primary w-full focus:outline-none [--shadow-height:45px] has-data-writing-block:pointer-events-none has-data-writing-block:-mt-(--shadow-height) has-data-writing-block:pt-(--shadow-height) [&amp;:has([data-writing-block])&gt;*]:pointer-events-auto scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]\" dir=\"auto\" tabindex=\"-1\" data-turn-id=\"request-WEB:6b42f9f7-69e2-4cce-83ce-a2d03de60949-57\" data-testid=\"conversation-turn-46\" data-scroll-anchor=\"true\" data-turn=\"assistant\">\n<div class=\"text-base my-auto mx-auto pb-10 [--thread-content-margin:--spacing(4)] @w-sm\/main:[--thread-content-margin:--spacing(6)] @w-lg\/main:[--thread-content-margin:--spacing(16)] px-(--thread-content-margin)\">\n<div class=\"[--thread-content-max-width:40rem] @w-lg\/main:[--thread-content-max-width:48rem] mx-auto max-w-(--thread-content-max-width) flex-1 group\/turn-messages focus-visible:outline-hidden relative flex w-full min-w-0 flex-col agent-turn\" tabindex=\"-1\">\n<div class=\"flex max-w-full flex-col grow\">\n<div class=\"min-h-8 text-message relative flex w-full flex-col items-end gap-2 text-start break-words whitespace-normal [.text-message+&amp;]:mt-1\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"133235b7-031d-4720-9391-20791def4d4d\" data-message-model-slug=\"gpt-5-2-thinking\">\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[1px]\">\n<div class=\"markdown prose dark:prose-invert w-full wrap-break-word light markdown-new-styling\">\n<p data-start=\"264\" data-end=\"699\" data-is-last-node=\"\" data-is-only-node=\"\">The more smoothly your joints and muscles move through a comfortable range, the easier it may feel to move well during workouts. This can support better training quality over time and may help you work toward strength and performance goals at the gym. Many people find that regular mobility work helps them feel more stable in movements like squats and can make exercises like jumping, squatting depth, and lifting feel more efficient.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n<\/div>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/resistance-band-shoulder-exercises\/\">Resistance Band Shoulder Exercises For Beginners<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Shoulder_Mobility_Exercises_&amp;_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-43761 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207531-1024x576.png\" alt=\"shoulder mobility exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207531.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207531-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207531.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/Frame-207531.png 1441w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Causes_Lack_Of_Shoulder_Mobility\"><\/span><b>What Causes Lack Of Shoulder Mobility?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"621\" data-end=\"711\">Shoulder tension and limited mobility may be associated with lifestyle factors, including:<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Stress\"><\/span><b>Stress<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">It may not seem like an obvious reason, but ongoing stress is often linked to reduced mobility, including in the shoulders. One study found that people reporting chronic stress had a higher likelihood of experiencing mobility limitations later in life (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4223109\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Poor_Posture\"><\/span><b>Poor Posture<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Some sources suggest that posture habits may influence flexibility, how comfortably your joints move, and balance (<\/span><a href=\"https:\/\/newsinhealth.nih.gov\/2017\/08\/getting-it-straight\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). Bending forward or hunching a lot while texting, typing on your computer, or scrolling social media may contribute to shoulder tightness or reduced mobility over time.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Excessive_Training_Or_Stretching\"><\/span><b>Excessive Training Or Stretching<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"1291\" data-end=\"1467\">Everything \u2014 including working out and stretching \u2014 benefits from moderation. Doing too much too soon may lead to muscle or joint strain.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"Lack_Of_Exercise\"><\/span><b>Lack Of Exercise<br \/>\n<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"123\" data-end=\"256\">Lack of exercise may also be associated with reduced shoulder mobility, so regular movement can be helpful.<\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Shoulder_Mobility_Exercises_&amp;_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-43398 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/8.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Shoulder_Stretches_To_Support_Mobility\"><\/span><b>Shoulder Stretches To Support Mobility<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p data-start=\"527\" data-end=\"807\">Including shoulder mobility exercises in your workout routine can be a helpful way to work on how comfortably this area moves, and it may also support muscle tone over time. However, before attempting any shoulder mobility exercises, it can be helpful to do a brief warm-up first.<\/p>\n<p><span style=\"font-weight: 400;\">These shoulder stretches can be used as a warm-up, which some research suggests may support benefits such as improving circulation to the muscles, raising body temperature, helping the joints feel more prepared for movement, mobilizing joints, and gently lengthening muscles (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19996770\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5833972\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/www.researchgate.net\/publication\/343124238_The_Importance_of_Warm_Up_and_Cool_Down_Article\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<div class=\"flex flex-col text-sm pb-25\">\n<article class=\"text-token-text-primary w-full focus:outline-none [--shadow-height:45px] has-data-writing-block:pointer-events-none has-data-writing-block:-mt-(--shadow-height) has-data-writing-block:pt-(--shadow-height) [&amp;:has([data-writing-block])&gt;*]:pointer-events-auto scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]\" dir=\"auto\" tabindex=\"-1\" data-turn-id=\"request-WEB:6b42f9f7-69e2-4cce-83ce-a2d03de60949-60\" data-testid=\"conversation-turn-52\" data-scroll-anchor=\"true\" data-turn=\"assistant\">\n<div class=\"text-base my-auto mx-auto pb-10 [--thread-content-margin:--spacing(4)] @w-sm\/main:[--thread-content-margin:--spacing(6)] @w-lg\/main:[--thread-content-margin:--spacing(16)] px-(--thread-content-margin)\">\n<div class=\"[--thread-content-max-width:40rem] @w-lg\/main:[--thread-content-max-width:48rem] mx-auto max-w-(--thread-content-max-width) flex-1 group\/turn-messages focus-visible:outline-hidden relative flex w-full min-w-0 flex-col agent-turn\" tabindex=\"-1\">\n<div class=\"flex max-w-full flex-col grow\">\n<div class=\"min-h-8 text-message relative flex w-full flex-col items-end gap-2 text-start break-words whitespace-normal [.text-message+&amp;]:mt-1\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"f336abb9-6331-449f-9abb-fd46e8f23cab\" data-message-model-slug=\"gpt-5-2-thinking\">\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[1px]\">\n<div class=\"markdown prose dark:prose-invert w-full wrap-break-word light markdown-new-styling\">\n<p data-start=\"1096\" data-end=\"1176\" data-is-last-node=\"\" data-is-only-node=\"\">Some upper body stretches you can do before attempting any of the exercises are:<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n<\/div>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"The_Cross_Arm_Stretch\"><\/span><b>The Cross Arm Stretch<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand straight with your arms at your side and feet apart, about shoulder-width apart, or slightly narrower.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your shoulders relaxed (they are not pulled up all the way to your ears), stretch the right hand across your body at chest level towards the left side of your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your left hand on your right elbow and push the arm in towards your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for 30 seconds, then slowly release allowing both arms to go back to starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Switch to the other hand and repeat this process.<\/span><\/li>\n<\/ol>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Shoulder_Rolls\"><\/span><b>Shoulder Rolls<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall with your straight spine and core engaged.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Relax your arms, breathe, and shrug your shoulders up toward your ears.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push the shoulders back and with that motion roll them down and forward, ending back at the start position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep rolling the shoulders like this for about 30 seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop and then repeat this motion in the other direction.<\/span><\/li>\n<\/ol>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Thread_The_Needle\"><\/span><b>Thread The Needle<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p data-start=\"298\" data-end=\"452\">This stretch is often used to help ease neck and shoulder discomfort, mobilize your upper back, stretch the shoulders, and help you feel more relaxed.<\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by getting on all fours on a soft but firm surface\u2013 a yoga or gym mat would do.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure that your body is in a \u201ctabletop\u201d position. Say, for example, your hips are stacked directly above your knees and your elbows, shoulders, and wrists are placed in a straight line perpendicular to the ground.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your right hand up, sending your gaze up with it, and then follow your right hand down as you thread it beneath your left arm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sink into the stretch as far as feels comfortable by keeping your hips high while allowing your chest to rest on or come close to the ground. Keep the hips pushed back and up, and avoid crunching your neck by placing some of your body weight on your left palm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the position for 30 seconds to a minute.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Go back to the start position (on all fours), then switch to the other side and repeat.<\/span><\/li>\n<\/ol>\n<p><strong>If you want to feel more toned, build strength, and support your fitness goals, our app is designed to help you stay consistent with workouts, meal plans, and guidance! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Shoulder_Mobility_Exercises_&amp;_Stretches\">BetterMe offers workouts, meal plans, and guidance<\/a> to help you stay on track with your goals!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Shoulder_Mobility_Exercises_&amp;_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-43401 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12-1024x576.png\" alt=\"shoulder mobility exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/12.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Shoulder_Mobility_Exercises_For_A_Tight_Upper_Body\"><\/span><b>Shoulder Mobility Exercises For A Tight Upper Body<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p>Now that stretches are out of the way and your body is warmed up, here are some mobility exercises to support mobility if your shoulders feel tight:<\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Shoulder_Pass-Through\"><\/span><b>Shoulder Pass-Through<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<div class=\"flex flex-col text-sm pb-25\">\n<article class=\"text-token-text-primary w-full focus:outline-none [--shadow-height:45px] has-data-writing-block:pointer-events-none has-data-writing-block:-mt-(--shadow-height) has-data-writing-block:pt-(--shadow-height) [&amp;:has([data-writing-block])&gt;*]:pointer-events-auto scroll-mt-[calc(var(--header-height)+min(200px,max(70px,20svh)))]\" dir=\"auto\" tabindex=\"-1\" data-turn-id=\"request-WEB:6b42f9f7-69e2-4cce-83ce-a2d03de60949-66\" data-testid=\"conversation-turn-64\" data-scroll-anchor=\"true\" data-turn=\"assistant\">\n<div class=\"text-base my-auto mx-auto pb-10 [--thread-content-margin:--spacing(4)] @w-sm\/main:[--thread-content-margin:--spacing(6)] @w-lg\/main:[--thread-content-margin:--spacing(16)] px-(--thread-content-margin)\">\n<div class=\"[--thread-content-max-width:40rem] @w-lg\/main:[--thread-content-max-width:48rem] mx-auto max-w-(--thread-content-max-width) flex-1 group\/turn-messages focus-visible:outline-hidden relative flex w-full min-w-0 flex-col agent-turn\" tabindex=\"-1\">\n<div class=\"flex max-w-full flex-col grow\">\n<div class=\"min-h-8 text-message relative flex w-full flex-col items-end gap-2 text-start break-words whitespace-normal [.text-message+&amp;]:mt-1\" dir=\"auto\" data-message-author-role=\"assistant\" data-message-id=\"4520d4b4-3631-481a-a565-cbac398f848c\" data-message-model-slug=\"gpt-5-2-thinking\">\n<div class=\"flex w-full flex-col gap-1 empty:hidden first:pt-[1px]\">\n<div class=\"streaming-animation markdown prose dark:prose-invert w-full wrap-break-word light markdown-new-styling\">\n<p data-start=\"202\" data-end=\"440\" data-is-last-node=\"\" data-is-only-node=\"\">Also known as a PVC pass-through, it is a simple exercise that can help support shoulder mobility and engage the muscles around the area. While it\u2019s often done with a PVC pipe, you can use a broom or stick if you don\u2019t have access to one.<\/p>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/article>\n<\/div>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by standing with your feet shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your arms in front of your body, hold your broom, stick, or pipe in an overhand grip\u2013 palms facing toward your body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Adjust your arm position until the arms are wider than shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your core engaged, slowly lift the broom, stick, or pipe above your head. Remember to breathe and keep your arms straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift as high as what is comfortable for you, and then hold this pose for a few seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly drop your arms as you return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat this motion 5 to 10 times.<\/span><\/li>\n<\/ol>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Overhead_Press\"><\/span><b>Overhead Press<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p>Not only can this exercise support <a href=\"https:\/\/betterme.world\/articles\/flabby-arms-challenge\/\">your strength<\/a> and range of motion, but it also works the pectorals, deltoids, triceps, and trapezius muscles and may help support muscle tone over time. Please note that this workout can be done either seated or standing, and you may use your body weight or free weights like dumbbells and kettlebells.<\/p>\n<p data-start=\"920\" data-end=\"1065\">If you choose to use free weights, ensure that they are not too heavy to help reduce the chance of strain or discomfort in the shoulder area.<\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Begin by standing on a gym mat with your feet about shoulder-width apart while holding your weight of choice in each hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">With your core engaged, lift your weights to shoulder height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend your elbows at a 90-degree angle and lift your hands and weights overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Ensure to extend through elbows during the lift.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold at the top for a few seconds, then slowly drop your arms returning to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">This counts as one rep. Do this for 10 to 12 reps.<\/span><\/li>\n<\/ol>\n<p><i><span style=\"font-weight: 400;\"><strong>Read More:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/shoulder-flexibility\/\">Shoulder Flexibility: Why It Matters And How To Improve It<\/a><\/span><\/i><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Shoulder_Mobility_Exercises_&amp;_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-43340 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5960-1024x576.png\" alt=\"shoulder mobility exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5960.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5960-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5960.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-5960.png 1152w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Side_Lateral_Raises\"><\/span><b>Side Lateral Raises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p>Like the overhead press, this workout can also be done with <a href=\"https:\/\/betterme.world\/articles\/how-to-create-a-workout-plan\/\">free weights<\/a> or simply with your body weight. Free weights, however, can add a challenge to the workout and may increase muscle engagement.<\/p>\n<ol>\n<li><span style=\"font-weight: 400;\">Stand tall on a soft but firm surface with a dumbbell in each hand.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">At this point, your arms are at your sides with the palms facing in towards you. Keep your feet about hip-distance apart, roll your shoulders back, keep your gaze straight ahead and engage your core.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Slightly raise both arms a couple of inches out to each side and pause.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Continue lifting the dumbbells up and out to each side, keeping your arms almost completely straight.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Stop once your elbows reach shoulder-height and your body is forming a &#8220;T&#8221; shape.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Remember to keep breathing and your core engaged.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Pause and hold this position for about five seconds.<\/span><\/li>\n<li data-start=\"1489\" data-end=\"1589\">On an exhale, slowly lower the weights with control as you bring your arms back to your sides.<\/li>\n<li><span style=\"font-weight: 400;\">This counts as one rep. Do 8 to 10 reps for one set.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Shoulder_Mobility_Exercises_&amp;_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-42483 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929-1024x576.png\" alt=\"shoulder mobility exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5929.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Alternative_Shoulder_Mobility_Exercises_With_Bands\"><\/span><b>Alternative Shoulder Mobility Exercises With Bands<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Resistance bands are a low-cost, convenient, and travel-friendly way to work out. The benefits of these bands range from helping you keep your form in check, supporting <a href=\"https:\/\/betterme.world\/articles\/how-to-brace-your-core\/\">your muscle<\/a>\u00a0engagement, and making it easier to control your range of motion, to helping you work on flexibility and mobility, and more.<\/span><\/p>\n<p data-start=\"1230\" data-end=\"1384\">If you have some bands lying around at home and would like to use them as part of your shoulder mobility exercises, here are some workouts for you to try:<\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Reverse_Fly\"><\/span><b>Reverse Fly<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p data-start=\"1403\" data-end=\"1536\">Ordinarily, this exercise is done with dumbbells. However, if you do not have some, a resistance band can be a practical alternative.<\/p>\n<ol>\n<li data-start=\"1540\" data-end=\"1756\">Begin by placing your band on the floor in front of you, and then stepping in the middle of it with both feet. It is important to step in the middle as this leaves the same length of the band on either side of you.<\/li>\n<li><span style=\"font-weight: 400;\">Bend over and hold the band ends on each hand.\u00a0<\/span><\/li>\n<\/ol>\n<p data-start=\"289\" data-end=\"394\">Optional: Cross the ends to opposite hands, so the band crosses in front of your lower legs forming an X.<\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Bend over slightly. Aim for your lower back to be roughly parallel to the floor, knees slightly bent, and your spine long and neutral. Try not to round or over-arch your back.<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\">Slowly stretch your hands upwards and outwards away from your body. Lift your hands until they reach about chest level (or as high as feels comfortable).<\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for five to ten seconds.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the bands; your arms go back to the start position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do 8 to 10 reps.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Shoulder_Mobility_Exercises_&amp;_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-41618 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5919-1024x576.png\" alt=\"BetterMe\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5919.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5919-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5919.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/Frame-5919.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Front_Raises\"><\/span><b>Front Raises<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<ol>\n<li><span style=\"font-weight: 400;\">Holding the handle of a resistance band in each hand, step on the middle of the band with both feet.<\/span><\/li>\n<li data-start=\"337\" data-end=\"471\">Ensure that you are standing up straight with your chest lifted, back flat, and core gently engaged. Remember to keep breathing.<\/li>\n<li><span style=\"font-weight: 400;\">Lift your arms straight in front of you and stop once your hands are about shoulder level.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Do not lock your elbows and make sure that your thumbs are facing up.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">Pause here for a few seconds before dropping your arms back down to the starting position.<\/span><\/li>\n<li><span style=\"font-weight: 400;\">This is one rep.<\/span><\/li>\n<\/ol>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Shoulder_Extension\"><\/span><b>Shoulder Extension<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Attach the resistance band to a stable anchor above your head. This could be a pull-up bar, a hook, or a tree branch if you are outside.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand tall, reach up, and grab the band with your left hand.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbow straight, extend your arm backward towards your body pulling the band towards you with control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause briefly at the bottom, noticing the resistance in your arm and shoulder.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stop pulling and return to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this for eight reps before switching to your right hand and repeating the motion plus reps.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe can make it easy to personalize your routine and stay consistent with your fitness goals! <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Shoulder_Mobility_Exercises_&amp;_Stretches\">Build your plan<\/a> in just a few taps!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Shoulder_Mobility_Exercises_&amp;_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-41506 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5011-1024x576.png\" alt=\"shoulder mobility exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5011.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5011-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5011.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-5011.png 1536w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Band_Pull-Apart\"><\/span><b>Band Pull-Apart<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Pull-apart double can be both a shoulder stretch and mobility <a href=\"https:\/\/betterme.world\/articles\/horseback-riding-exercise\/\">exercise<\/a>.<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up straight on a gym mat with your core gently engaged and a resistance band held in both arms in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift both arms until they and the band are right around chest height level. Keep the arms shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your spine long, elbows bent slightly, and core gently engaged. Also, remember to breathe.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the band apart on either side of the body as far as feels comfortable. Be sure to squeeze your shoulder blades together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for a few seconds, then slowly return to starting position.<\/span><\/li>\n<\/ol>\n<ul>\n<li aria-level=\"1\">\n<h3><span class=\"ez-toc-section\" id=\"Chest_Expansion\"><\/span><b>Chest Expansion<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<\/li>\n<\/ul>\n<p data-start=\"1427\" data-end=\"1709\">Chest expansions are a common resistance band upper body stretch that can be used as a warm-up before shoulder-intensive exercises. This stretch may help ease tightness you may feel in your upper back, chest, and shoulders.<\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand up straight while holding a band behind you and just under your hips.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep the arms extended with your hands about shoulder-width apart.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly pull your hands backward while keeping the arms straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">As you do this, roll your shoulders backward, raise your chin, and push your chest out and up like you are \u201copening\u201d it up.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold here for 5 to 10 seconds before going back to the start position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat as desired.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Shoulder_Mobility_Exercises_&amp;_Stretches\"><img decoding=\"async\" class=\"aligncenter wp-image-41478 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706-1024x576.png\" alt=\"shoulder mobility exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/01\/Frame-3706.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"Can_You_Regain_Shoulder_Mobility\"><\/span><b>Can You Regain Shoulder Mobility?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"669\" data-end=\"1080\">Whether you\u2019ve noticed reduced shoulder mobility due to changes in activity, a period of rest, or other factors, limited shoulder mobility doesn\u2019t have to be permanent. With patience and consistent mobility stretches and exercises \u2014 and, if needed, guidance from a qualified professional (such as a coach, physio, or healthcare provider) \u2014 many people can improve how comfortably their shoulders move over time.<\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Can_I_Improve_Shoulder_Mobility\"><\/span><b>How Can I Improve Shoulder Mobility?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p data-start=\"1124\" data-end=\"1320\">Other than doing shoulder mobility exercises, you may also support shoulder mobility by working on posture habits and using stress-management techniques that help you feel more relaxed day to day.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Shoulder mobility exercises can be a<a href=\"https:\/\/betterme.world\/articles\/beach-body-hiit-workouts\/\">\u00a0helpful addition<\/a> to your routine to support comfortable movement and flexibility in your shoulders and upper body. They may also help with strength and<a href=\"https:\/\/betterme.world\/articles\/fat-upper-pubic-area\/\">\u00a0muscle tone<\/a> over time. Remember to take things easy and pace yourself. If you\u2019re still experiencing ongoing or unusual discomfort after trying these stretches and exercises, consider checking in with a qualified healthcare professional.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Shoulder_Mobility_Exercises_&amp;_Stretches\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>We use our shoulders a lot throughout the day. Whether it&#8217;s during simple activities such as typing on our computer or phone, shrugging, or doing more manually demanding tasks like carrying groceries, working out, doing farm work, or reaching up on a shelf \u2013 shoulders are an important part of everyday activities. With this in [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":43893,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[62],"tags":[],"coauthors":[109],"class_list":["post-43892","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-fitness-tips"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Shoulder Mobility Exercises &amp; Stretches For Better Range Of Motion - BetterMe<\/title>\n<meta name=\"description\" content=\"Looking for simple \u2605 SHOULDER MOBILITY EXERCISES \u27a4 to prevent pain and tension in this area? Check out this article for the perfect stretches and workouts.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Shoulder Mobility Exercises &amp; Stretches For Better Range Of Motion\" \/>\n<meta property=\"og:description\" content=\"Looking for simple \u2605 SHOULDER MOBILITY EXERCISES \u27a4 to prevent pain and tension in this area? Check out this article for the perfect stretches and workouts.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2026-03-05T16:08:55+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1821410372.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1000\" \/>\n\t<meta property=\"og:image:height\" content=\"667\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/73c677d641b258d31a7c2b5d1d333d3f\"},\"headline\":\"Shoulder Mobility Exercises &#038; Stretches For Better Range Of Motion\",\"dateModified\":\"2026-03-05T16:08:55+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/\"},\"wordCount\":2467,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1821410372.jpg\",\"articleSection\":[\"Fitness Tips\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<p data-start=\\\"499\\\" data-end=\\\"1178\\\">We use our shoulders a lot throughout the day. Whether it's during simple activities such as typing on our computer or phone, shrugging, or doing more manually demanding tasks like carrying groceries, working out, doing farm work, or reaching up on a shelf \u2013 shoulders are an important part of everyday activities. With this in mind, limited shoulder mobility can put a real damper on your day-to-day life. Not to mention that it can be inconvenient and uncomfortable, and over time it may lead to more discomfort for some people. Listed below are shoulder mobility exercises to help you maintain strength and mobility in this area and support more comfortable everyday movement.<\/p>\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Do Shoulder Mobility Exercises Do?<\/b><\/h2>\\r\\n<p data-start=\\\"255\\\" data-end=\\\"383\\\">So, what are the benefits of mobility exercises? Are they that important, or can you skip them the next time you are at the gym?<\/p>\\r\\n\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\">\\r\\n<h3><b>Increased Range Of Motion<\/b><\/h3>\\r\\n<\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">One key benefit of mobility exercises is<a href=\\\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-broad-shoulders\/\\\">\u00a0improved range of motion<\/a>. Unlike flexibility, which helps you reach or stretch further, range of motion refers to how your joints \u2014 not just the muscles \u2014 move through a specific movement.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">For instance, you may find it easier to roll your shoulders, reach up, or extend your arm sideways with less tightness or discomfort in the <a href=\\\"https:\/\/betterme.world\/articles\/skinny-shoulders\/\\\">shoulder area<\/a>.<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\">\\r\\n<h3 data-start=\\\"804\\\" data-end=\\\"829\\\">Lower Risk Of Strain<\/h3>\\r\\n<\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">While joints may not be the main focus in lifting, limited joint mobility can place extra demand on surrounding muscles. When  ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/\",\"url\":\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/\",\"name\":\"Shoulder Mobility Exercises & Stretches For Better Range Of Motion - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1821410372.jpg\",\"dateModified\":\"2026-03-05T16:08:55+00:00\",\"description\":\"Looking for simple \u2605 SHOULDER MOBILITY EXERCISES \u27a4 to prevent pain and tension in this area? 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Check out this article for the perfect stretches and workouts.","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/","og_locale":"en_US","og_type":"article","og_title":"Shoulder Mobility Exercises & Stretches For Better Range Of Motion","og_description":"Looking for simple \u2605 SHOULDER MOBILITY EXERCISES \u27a4 to prevent pain and tension in this area? Check out this article for the perfect stretches and workouts.","og_url":"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2026-03-05T16:08:55+00:00","og_image":[{"width":1000,"height":667,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1821410372.jpg","type":"image\/jpeg"}],"author":"\u0421. Kamau","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau","Est. reading time":"13 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/73c677d641b258d31a7c2b5d1d333d3f"},"headline":"Shoulder Mobility Exercises &#038; Stretches For Better Range Of Motion","dateModified":"2026-03-05T16:08:55+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/"},"wordCount":2467,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1821410372.jpg","articleSection":["Fitness Tips"],"inLanguage":"en-US","articleBody":"<p data-start=\"499\" data-end=\"1178\">We use our shoulders a lot throughout the day. Whether it's during simple activities such as typing on our computer or phone, shrugging, or doing more manually demanding tasks like carrying groceries, working out, doing farm work, or reaching up on a shelf \u2013 shoulders are an important part of everyday activities. With this in mind, limited shoulder mobility can put a real damper on your day-to-day life. Not to mention that it can be inconvenient and uncomfortable, and over time it may lead to more discomfort for some people. Listed below are shoulder mobility exercises to help you maintain strength and mobility in this area and support more comfortable everyday movement.<\/p>\r\n\r\n<h2 style=\"text-align: center;\"><b>What Do Shoulder Mobility Exercises Do?<\/b><\/h2>\r\n<p data-start=\"255\" data-end=\"383\">So, what are the benefits of mobility exercises? Are they that important, or can you skip them the next time you are at the gym?<\/p>\r\n\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\">\r\n<h3><b>Increased Range Of Motion<\/b><\/h3>\r\n<\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">One key benefit of mobility exercises is<a href=\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-broad-shoulders\/\">\u00a0improved range of motion<\/a>. Unlike flexibility, which helps you reach or stretch further, range of motion refers to how your joints \u2014 not just the muscles \u2014 move through a specific movement.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">For instance, you may find it easier to roll your shoulders, reach up, or extend your arm sideways with less tightness or discomfort in the <a href=\"https:\/\/betterme.world\/articles\/skinny-shoulders\/\">shoulder area<\/a>.<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\">\r\n<h3 data-start=\"804\" data-end=\"829\">Lower Risk Of Strain<\/h3>\r\n<\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">While joints may not be the main focus in lifting, limited joint mobility can place extra demand on surrounding muscles. When  ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/","url":"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/","name":"Shoulder Mobility Exercises & Stretches For Better Range Of Motion - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/06\/shutterstock_1821410372.jpg","dateModified":"2026-03-05T16:08:55+00:00","description":"Looking for simple \u2605 SHOULDER MOBILITY EXERCISES \u27a4 to prevent pain and tension in this area? 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Kamau","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","caption":"\u0421. Kamau"},"description":"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. 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She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health.","sameAs":["https:\/\/www.linkedin.com\/in\/clare-k-420b7a133\/"],"url":"https:\/\/betterme.world\/articles\/author\/clarekamau\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/43892","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/29"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=43892"}],"version-history":[{"count":3,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/43892\/revisions"}],"predecessor-version":[{"id":90103,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/43892\/revisions\/90103"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/43893"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=43892"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=43892"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=43892"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=43892"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}