{"id":46838,"date":"2022-10-21T23:57:19","date_gmt":"2022-10-21T23:57:19","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46838"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"increase-shoulder-mobility","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/increase-shoulder-mobility\/","title":{"rendered":"Increase Shoulder Mobility: Why And How To Do It"},"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\/increase-shoulder-mobility\/#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\/increase-shoulder-mobility\/#What_Is_Shoulder_Mobility\" >What Is Shoulder Mobility?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/increase-shoulder-mobility\/#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-4\" href=\"https:\/\/betterme.world\/articles\/increase-shoulder-mobility\/#Overuse\" >Overuse<\/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\/increase-shoulder-mobility\/#Inactivity\" >Inactivity<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/increase-shoulder-mobility\/#Age\" >Age<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/increase-shoulder-mobility\/#Injury_And_Certain_Conditions\" >Injury And Certain Conditions<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/increase-shoulder-mobility\/#Why_Is_Shoulder_Mobility_Important\" >Why Is Shoulder Mobility Important?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/increase-shoulder-mobility\/#Is_It_Possible_To_Increase_Shoulder_Mobility\" >Is It Possible To Increase 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-10\" href=\"https:\/\/betterme.world\/articles\/increase-shoulder-mobility\/#1_Stretching_The_Muscles_That_Move_The_Shoulder_Joint\" >1. Stretching The Muscles That Move The Shoulder Joint<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/betterme.world\/articles\/increase-shoulder-mobility\/#Sleeper_Stretch\" >Sleeper Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/betterme.world\/articles\/increase-shoulder-mobility\/#Cross_Arm_Stretch\" >Cross Arm Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/betterme.world\/articles\/increase-shoulder-mobility\/#Pec_Stretch\" >Pec Stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/betterme.world\/articles\/increase-shoulder-mobility\/#Doorway_Stretch\" >Doorway Stretch<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/betterme.world\/articles\/increase-shoulder-mobility\/#2_Strengthening_The_Muscles_That_Move_The_Shoulder_Joint\" >2. Strengthening The Muscles That Move The Shoulder Joint<\/a><ul class='ez-toc-list-level-4' ><li class='ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/betterme.world\/articles\/increase-shoulder-mobility\/#External_Rotations\" >External Rotations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/betterme.world\/articles\/increase-shoulder-mobility\/#Internal_Rotations\" >Internal Rotations<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/betterme.world\/articles\/increase-shoulder-mobility\/#Prone_Ys\" >Prone Y\u2019s<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-4'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/betterme.world\/articles\/increase-shoulder-mobility\/#High_To_Low_Rows\" >High To Low Rows<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/betterme.world\/articles\/increase-shoulder-mobility\/#3_Improving_Posture\" >3. Improving Posture<\/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\/increase-shoulder-mobility\/#4_Getting_A_Massage\" >4. Getting A Massage<\/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\/increase-shoulder-mobility\/#5_Seeking_Treatment_From_A_Physical_Therapist\" >5. Seeking Treatment From A Physical Therapist<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/betterme.world\/articles\/increase-shoulder-mobility\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The shoulder is a multi-jointed ball-and-socket joint which allows a great deal of motion in the arm. However, this mobility comes at the price of stability, and the shoulder is therefore susceptible to injury. <\/span><span style=\"font-weight: 400;\">There are two main types of shoulder injuries: those that involve the soft tissues (such as tendons and muscles), and those that involve the bones and joints. <\/span><span style=\"font-weight: 400;\">Soft tissue injuries are usually the result of overuse, such as repetitive motions or poor posture. These types of injuries can be treated with rest, ice, and physical therapy. <\/span><span style=\"font-weight: 400;\">Bone and joint injuries are usually the result of a single traumatic event, such as a fall or a blow to the shoulder. These types of injuries may require surgery to repair. <\/span><span style=\"font-weight: 400;\">After an injury, it is important to regain full shoulder mobility. This will help to prevent further injury and allow you to return to your normal activities more quickly. <\/span><span style=\"font-weight: 400;\">There are several exercises which can help increase shoulder mobility. But before we get into those, let&#8217;s first talk about why it&#8217;s important to increase shoulder mobility.<\/span><\/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=Increase_Shoulder_Mobility\" 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=Increase_Shoulder_Mobility\" 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_Is_Shoulder_Mobility\"><\/span><strong>What Is Shoulder Mobility?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Let&#8217;s take a look at the anatomy of the shoulder joint to better understand what we mean by <a href=\"https:\/\/betterme.world\/articles\/resistance-band-shoulder-exercises\/\">shoulder mobility<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The shoulder joint is a ball-and-socket joint that is formed where the head of the humerus (upper arm bone) meets the scapula (shoulder blade). The socket is shallow, which allows for a greater range of motion than other joints in the <a href=\"https:\/\/betterme.world\/articles\/shoulder-flexibility\/\">body<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The shoulder joint is held together by a number of muscles, ligaments, and tendons:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The<\/span><b> rotator cuff muscles<\/b><span style=\"font-weight: 400;\"> and tendons surround the shoulder joint and help to stabilize the humerus in the socket.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The <\/span><b>deltoid muscle <\/b><span style=\"font-weight: 400;\">attaches from the clavicle (collarbone) to the humerus and is responsible for lifting the arm away from the body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The<\/span><b> biceps muscle<\/b><span style=\"font-weight: 400;\"> attaches from the shoulder to the elbow and helps to flex the arm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The <\/span><b>triceps muscle <\/b><span style=\"font-weight: 400;\">attaches from the shoulder to the elbow and helps to extend the arm.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The <\/span><b>latissimus dorsi muscle <\/b><span style=\"font-weight: 400;\">attaches from the lower back to the humerus and helps to bring the arm down from overhead.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The <\/span><b>pectoralis major muscle <\/b><span style=\"font-weight: 400;\">attaches from the chest to the humerus and helps to bring the arm across the body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The<\/span><b> supraspinatus muscle<\/b><span style=\"font-weight: 400;\"> attaches from the shoulder blade to the humerus and helps to lift the arm away from the body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The<\/span><b> infraspinatus muscle<\/b><span style=\"font-weight: 400;\"> attaches from the shoulder blade to the humerus and helps to rotate the arm outward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The<\/span><b> teres minor muscle<\/b><span style=\"font-weight: 400;\"> attaches from the shoulder blade to the humerus and helps to rotate the arm outward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">The <\/span><b>subscapularis muscle<\/b><span style=\"font-weight: 400;\"> attaches from the shoulder blade to the humerus and helps to rotate the arm inward.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Now that we have a basic understanding of the anatomy of the <a href=\"https:\/\/betterme.world\/articles\/how-to-get-rid-of-broad-shoulders\/\">shoulder joint<\/a>, let&#8217;s talk about what we mean by shoulder mobility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Shoulder mobility is the ability of the shoulder joint to move through its full range of motion. This includes both active and passive motion.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The difference between active and passive motion is that, with active motion, the muscles surrounding the shoulder joint contract to move the arm. With passive motion, the muscles are relaxed and the arm is moved by another force, such as gravity or the weight of the body (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/24739793\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Most people have a good range of passive motion in their shoulders, but may have limited active motion. This is because the muscles that move the shoulder joint can become tight and restrictive from overuse or inactivity.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If these muscles are not properly stretched and exercised, they can cause the shoulder joint to become stiff and immobile.<\/span><\/p>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/shoulder-exercises-for-women\/\"><i>Shoulder Exercises For Women: Tone And Strengthen Your Shoulders<\/i><\/a><\/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=Increase_Shoulder_Mobility\"><img decoding=\"async\" class=\"aligncenter wp-image-43753 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/Frame-207524-1024x576.png\" alt=\"increase shoulder mobility\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/Frame-207524.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/Frame-207524-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/Frame-207524.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/Frame-207524-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/05\/Frame-207524.png 1920w\" 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><strong>What Causes Lack Of Shoulder Mobility?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a number of <a href=\"https:\/\/betterme.world\/articles\/skinny-shoulders\/\">factors<\/a> that can contribute to a lack of shoulder mobility. These include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Overuse\"><\/span><strong>Overuse<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">When the shoulder joint is used repetitively for overhead activities, such as swimming or tennis, the muscles and tendons can become tight and restricting.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Inactivity\"><\/span><strong>Inactivity<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If the shoulder joint is not used regularly, the muscles can become weak and tight. This can be a particular problem for people who have desk jobs and do not move their arms much during the day.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Age\"><\/span><strong>Age<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As we age, the muscles and tendons around the <a href=\"https:\/\/betterme.world\/articles\/shoulder-leg-workout\/\">shoulder joint<\/a> can become shorter and less elastic. This can lead to a loss of range of motion.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Injury_And_Certain_Conditions\"><\/span><strong>Injury And Certain Conditions<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">An injury to the shoulder, such as a rotator cuff tear, can cause the muscles and tendons to become tight and restrictive.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Certain chronic conditions, such as arthritis, can cause the muscles and tendons around the shoulder joint to become tight and restrictive. Below is a list of the common conditions that may limit shoulder mobility:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Shoulder arthritis<\/b><span style=\"font-weight: 400;\"> &#8211; This is a condition that causes the cartilage in the shoulder joint to break down, leading to pain and stiffness (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3556427\/\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rotator cuff tear<\/b><span style=\"font-weight: 400;\"> &#8211; This is a common injury that occurs when the tendons or muscles around the shoulder joint are torn (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC4686437\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Frozen shoulder <\/b><span style=\"font-weight: 400;\">&#8211; This is a condition in which the shoulder joint becomes stiff and immobile (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK482162\/\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Shoulder bursitis<\/b><span style=\"font-weight: 400;\"> &#8211; This is a condition in which the fluid-filled sacs that cushion the shoulder joint become inflamed (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/books\/NBK541096\/\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\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=Increase_Shoulder_Mobility\"><img decoding=\"async\" class=\"aligncenter wp-image-43554 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207486-1024x576.png\" alt=\"increase shoulder mobility\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207486.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207486-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207486.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207486-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/02\/Frame-207486.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_Is_Shoulder_Mobility_Important\"><\/span><strong>Why Is Shoulder Mobility Important?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Having good <a href=\"https:\/\/betterme.world\/articles\/flabby-arms-challenge\/\">shoulder mobility<\/a> is important for a number of reasons:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">It helps to keep the shoulder joint healthy and pain free.When the shoulder joint is not able to move through its full range of motion, it can become stiff and painful.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Good shoulder mobility is necessary for performing many daily activities, such as reaching overhead or behind the back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Shoulder mobility is important for maintaining good posture. When the shoulders are not able to move properly, it can cause the spine to round forward, leading to poor posture.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Good shoulder mobility is necessary for participating in many sports and recreational activities. For example, if you enjoy playing tennis or swimming, you need to have good shoulder mobility to execute the strokes properly.<\/span><\/li>\n<\/ol>\n<p><strong>If you struggle to even flirt with the idea of giving up your favorite foods or working out till your legs give way \u2013 BetterMe app is here to breathe a fresh perspective into the way you view the weight loss process! Check out the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Increase_Shoulder_Mobility\">experience the fun side of fitness and dieting<\/a> with BetterMe!<\/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=Increase_Shoulder_Mobility\"><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=\"increase shoulder mobility\" 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=\"Is_It_Possible_To_Increase_Shoulder_Mobility\"><\/span><strong>Is It Possible To Increase Shoulder Mobility?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There are a number of things you can do to improve <a href=\"https:\/\/betterme.world\/articles\/fall-prevention-exercises\/\">shoulder mobility<\/a>. These include:<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"1_Stretching_The_Muscles_That_Move_The_Shoulder_Joint\"><\/span><strong>1. Stretching The Muscles That Move The Shoulder Joint<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the best ways to improve shoulder mobility is to stretch the muscles that move the shoulder joint. Below are some of the best stretches for shoulder mobility:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"Sleeper_Stretch\"><\/span><strong>Sleeper Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The sleeper stretch is a great stretch for the muscles that rotate the shoulder inward, such as the subscapularis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this stretch:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on your left side with your head supported on a pillow and your shoulder stacked underneath you.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend the left arm so your fingers point towards the ceiling. This is the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Using your right arm, gently lower the left arm towards the floor. You should feel a stretch in the back of the left shoulder.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the stretch for 30 seconds and perform three repetitions, then repeat on the other side.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Cross_Arm_Stretch\"><\/span><strong>Cross Arm Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The cross arm stretch is a great stretch for the rotator cuff muscles and the muscles that move the <a href=\"https:\/\/betterme.world\/articles\/cardio-workouts-at-home\/\">shoulder blade<\/a>.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this stretch:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and your arms crossed in front of your body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Gently pull your left arm across your chest using your right hand. You should feel a stretch in the back of the left shoulder.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the stretch for 30 seconds and repeat on the other side.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Pec_Stretch\"><\/span><strong>Pec Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The pec stretch is a great stretch for the pectoralis major and minor muscles. When these muscles are tight, they can pull the shoulder forward and limit mobility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this stretch:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and your arms by your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clasp your hands behind your back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lift your chest and pull your shoulders back. You should feel a stretch in the front of your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the stretch for 30 seconds and repeat three times.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Doorway_Stretch\"><\/span><strong>Doorway Stretch<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">The doorway stretch is a great stretch for the pectoralis major and minor muscles. It is similar to the pec stretch, but can be done using a door frame for support<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this stretch:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand in a doorway with your feet shoulder-width apart.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Place your forearms on the door frame at shoulder height.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean forward until you feel a stretch in the front of your chest.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the stretch for 30 seconds and repeat three times.<\/span><\/li>\n<\/ol>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/shoulder-mobility-exercises\/\"><i>Shoulder Mobility Exercises &amp; Stretches For Better Range Of Motion<\/i><\/a><\/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=Increase_Shoulder_Mobility\"><img decoding=\"async\" class=\"aligncenter wp-image-43402 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/11-1024x576.png\" alt=\"increase shoulder mobility\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/11.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/11-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/11.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/11-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/11.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"2_Strengthening_The_Muscles_That_Move_The_Shoulder_Joint\"><\/span><strong>2. Strengthening The Muscles That Move The Shoulder Joint<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">In addition to stretching, strengthening the muscles that move the shoulder joint is also important for improving mobility. Some of the best exercises for shoulder mobility are:<\/span><\/p>\n<h4><span class=\"ez-toc-section\" id=\"External_Rotations\"><\/span><strong>External Rotations<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">External rotations help to strengthen the muscles that rotate the shoulder outward, such as the infraspinatus and teres minor.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on a chair with your back straight and your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a weight in your left hand with your arm at your side and your elbow bent to 90 degrees.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbow against your side, rotate your forearm up and away from your body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a count of two and then slowly return to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10-15 times and then repeat on the other side.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Internal_Rotations\"><\/span><strong>Internal Rotations<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Internal rotations help to strengthen the muscles that rotate the shoulder inward, such as the subscapularis.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on a chair with your back straight and your feet flat on the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a weight in your left hand with your arm at your side and your elbow bent to 90 degrees.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your elbow against your side, rotate your forearm down and towards your body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a count of two and then slowly return to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10-15 times and then repeat on the other side.<\/span><\/li>\n<\/ol>\n<h4><span class=\"ez-toc-section\" id=\"Prone_Ys\"><\/span><strong>Prone Y\u2019s<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">Prone Y\u2019s help to strengthen the muscles that move the shoulder blade, such as the serratus anterior and trapezius.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie face down on a bench with your arms at your sides and your palms facing down.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your arms straight, raise your arms up and out to the sides until they are in line with your body.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a count of two and then slowly return to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10-15 times.<\/span><\/li>\n<\/ol>\n<p><strong>Whether you\u2019re a workout beast or just a beginner making your first foray into the world of fitness and dieting \u2013 BetterMe has a lot to offer to both newbies and experts! Install the app and <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Increase_Shoulder_Mobility\">experience the versatility first-hand<\/a>!<\/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=Increase_Shoulder_Mobility\"><img decoding=\"async\" class=\"aligncenter wp-image-43404 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/21-1024x576.png\" alt=\"increase shoulder mobility\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/21.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/21-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/21.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/03\/21.png 1344w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h4><span class=\"ez-toc-section\" id=\"High_To_Low_Rows\"><\/span><strong>High To Low Rows<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h4>\n<p><span style=\"font-weight: 400;\">High to low rows help to strengthen the muscles that move the shoulder blade, such as the rhomboids and trapezius. They are performed using a resistance band or cable machine.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To do this exercise:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Attach a resistance band to a door knob or other sturdy object.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart and your knees bent.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Bend forward at the waist and grasp the band with your right hand.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the band towards your body, leading with your elbow.\u00a0\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause for a count of two and then slowly return to the starting position.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat 10-15 times and then repeat on the other side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"3_Improving_Posture\"><\/span><strong>3. Improving Posture<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">One of the main reasons people have tight shoulders is because of poor posture (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5659804\/\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).When you sit or stand with your shoulders hunched forward, it puts the muscles and tendons in a shortened position, which can lead to tightness and reduced mobility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Improving your posture is one of the best things you can do for shoulder mobility. Some tips to improve your posture include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Standing up straight: <\/b><span style=\"font-weight: 400;\">When standing, imagine there is a string attached to the top of your head that is pulling you upwards.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sitting up straight: <\/b><span style=\"font-weight: 400;\">When sitting, keep your shoulders back and your chin level with the ground.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Avoiding slouching:<\/b><span style=\"font-weight: 400;\"> When standing or sitting, avoid slouching forward. This puts unnecessary strain on the muscles and tendons in the shoulders.<\/span><\/li>\n<\/ul>\n<h3><span class=\"ez-toc-section\" id=\"4_Getting_A_Massage\"><\/span><strong>4. Getting A Massage<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If tightness and stiffness in the shoulders is due to muscle tension, then getting a massage can be an effective way to relieve the symptoms. Massage can help to loosen tight muscles and improve circulation in the area, which can reduce pain and stiffness.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Foam rolling is a form of self-massage that can help to relieve muscle tension and improve circulation. It is a simple and effective way to reduce shoulder stiffness and improve mobility.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To foam roll the shoulders:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with a foam roller placed under your right shoulder.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Roll up and down from your shoulder to your mid-back.\u00a0<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Repeat on the other side.<\/span><\/li>\n<\/ol>\n<h3><span class=\"ez-toc-section\" id=\"5_Seeking_Treatment_From_A_Physical_Therapist\"><\/span><strong>5. Seeking Treatment From A Physical Therapist<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If shoulder stiffness and pain does not improve with home treatment, it is important to seek medical help. A physical therapist can assess your condition and provide specific exercises and treatments to improve mobility and reduce pain.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Some of the treatments that a physical therapist may use include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ultrasound:<\/b><span style=\"font-weight: 400;\"> Ultrasound therapy uses sound waves to improve circulation and reduce inflammation.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Manual therapy:<\/b><span style=\"font-weight: 400;\"> Manual therapy is a type of massage that is used to release muscle tension and improve range of motion.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Joint mobilization: <\/b><span style=\"font-weight: 400;\">Joint mobilization is a treatment that involves moving the joints in order to reduce stiffness and pain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercise:<\/b><span style=\"font-weight: 400;\"> Physical therapists can prescribe specific exercises to improve range of motion and reduce pain.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Surgery:<\/b><span style=\"font-weight: 400;\"> In some cases, surgery may be necessary to release the muscles and tendons that are causing stiffness and pain.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">If you are experiencing shoulder stiffness and pain, it is important to seek medical help. A physical therapist can assess your condition and provide specific exercises and treatments to improve mobility and reduce pain.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><strong>The Bottom Line<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Shoulder stiffness and pain is a common problem that can be caused by a variety of factors, such as poor posture, muscle tension, or injury.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There are several things you can do to improve shoulder mobility, such as stretching, strengthening the muscles around the shoulder, and improving your posture. If these measures do not improve the symptoms, it is important to seek medical help.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">\u00a0A physical therapist can assess your condition and provide specific exercises and treatments to reduce pain and improve mobility.<\/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=Increase_Shoulder_Mobility\" 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>The shoulder is a multi-jointed ball-and-socket joint which allows a great deal of motion in the arm. However, this mobility comes at the price of stability, and the shoulder is therefore susceptible to injury. There are two main types of shoulder injuries: those that involve the soft tissues (such as tendons and muscles), and those [&hellip;]<\/p>\n","protected":false},"author":51,"featured_media":46921,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[57,62],"tags":[],"coauthors":[125],"class_list":["post-46838","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-arm-workouts","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>Increase Shoulder Mobility: Why And How To Do It - BetterMe<\/title>\n<meta name=\"description\" content=\"To \u2605 INCREASE SHOULDER MOBILITY, \u27a4 first, find the cause of the problem. Improve posture, do specific exercises, and get a massage. If pain persists, consult with a physical therapist.\" \/>\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\/increase-shoulder-mobility\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Increase Shoulder Mobility: Why And How To Do It\" \/>\n<meta property=\"og:description\" content=\"To \u2605 INCREASE SHOULDER MOBILITY, \u27a4 first, find the cause of the problem. Improve posture, do specific exercises, and get a massage. If pain persists, consult with a physical therapist.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/increase-shoulder-mobility\/\" \/>\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=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1745003522-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Eve Chalicha\" \/>\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=\"Eve Chalicha\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/increase-shoulder-mobility\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/increase-shoulder-mobility\/\"},\"author\":{\"name\":\"Eve Chalicha\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/d1c69cca021a3df02be76987394110c1\"},\"headline\":\"Increase Shoulder Mobility: Why And How To Do It\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/increase-shoulder-mobility\/\"},\"wordCount\":2478,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/increase-shoulder-mobility\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_1745003522-scaled.jpg\",\"articleSection\":[\"Arm Workouts\",\"Fitness Tips\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The shoulder is a multi-jointed ball-and-socket joint which allows a great deal of motion in the arm. However, this mobility comes at the price of stability, and the shoulder is therefore susceptible to injury. <\/span><span style=\\\"font-weight: 400;\\\">There are two main types of shoulder injuries: those that involve the soft tissues (such as tendons and muscles), and those that involve the bones and joints. <\/span><span style=\\\"font-weight: 400;\\\">Soft tissue injuries are usually the result of overuse, such as repetitive motions or poor posture. These types of injuries can be treated with rest, ice, and physical therapy. <\/span><span style=\\\"font-weight: 400;\\\">Bone and joint injuries are usually the result of a single traumatic event, such as a fall or a blow to the shoulder. These types of injuries may require surgery to repair. <\/span><span style=\\\"font-weight: 400;\\\">After an injury, it is important to regain full shoulder mobility. This will help to prevent further injury and allow you to return to your normal activities more quickly. <\/span><span style=\\\"font-weight: 400;\\\">There are several exercises which can help increase shoulder mobility. But before we get into those, let's first talk about why it's important to increase shoulder mobility.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><strong>What Is Shoulder Mobility?<\/strong><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Let's take a look at the anatomy of the shoulder joint to better understand what we mean by <a href=\\\"https:\/\/betterme.world\/articles\/resistance-band-shoulder-exercises\/\\\">shoulder mobility<\/a>.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The shoulder joint is a ball-and-socket joint that is formed where the head of the humerus (upper arm bone) meets the scapula (shoulder blade). 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However, this mobility comes at the price of stability, and the shoulder is therefore susceptible to injury. <\/span><span style=\"font-weight: 400;\">There are two main types of shoulder injuries: those that involve the soft tissues (such as tendons and muscles), and those that involve the bones and joints. <\/span><span style=\"font-weight: 400;\">Soft tissue injuries are usually the result of overuse, such as repetitive motions or poor posture. These types of injuries can be treated with rest, ice, and physical therapy. <\/span><span style=\"font-weight: 400;\">Bone and joint injuries are usually the result of a single traumatic event, such as a fall or a blow to the shoulder. These types of injuries may require surgery to repair. <\/span><span style=\"font-weight: 400;\">After an injury, it is important to regain full shoulder mobility. This will help to prevent further injury and allow you to return to your normal activities more quickly. <\/span><span style=\"font-weight: 400;\">There are several exercises which can help increase shoulder mobility. But before we get into those, let's first talk about why it's important to increase shoulder mobility.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><strong>What Is Shoulder Mobility?<\/strong><\/h2>\r\n<span style=\"font-weight: 400;\">Let's take a look at the anatomy of the shoulder joint to better understand what we mean by <a href=\"https:\/\/betterme.world\/articles\/resistance-band-shoulder-exercises\/\">shoulder mobility<\/a>.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">The shoulder joint is a ball-and-socket joint that is formed where the head of the humerus (upper arm bone) meets the scapula (shoulder blade). 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