This Simple Trick Could Improve Your Shoulder Mobility in 2 Minutes or Less
Woman doing exercise for shoulder mobility
The shoulder is surrounded by the rotator cuff—a group of muscles and tendons that maintain your upper arm bone's spot in its socket—which is nestled in your shoulder blade. As its name implies, this cuff is instrumental to upper body movements, especially those involving the shoulders. However, shoulder mobility is not a given.
"Throughout our day, shoulder mobility plays a key role [in] reaching into cupboards, behind the back to put on your belt, or above and behind your head to put on your shirt," explains Dr. Landon Uetz, DPT, a physical therapist and pickleball instructor on TeachMe.To. "We often take these movements for granted until there is a time they become limited."
Gentle stretches and exercises can help you regain mobility when (or before) you start experiencing shoulder mobility issues—and people of any age can benefit from them. The good news? You don't have to carve out hours to improve shoulder mobility. Dr. Uetz shared a simple trick that can be done in less than 120 seconds, and other physical therapists also chimed in.
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What Causes Shoulder Mobility Issues?
Dr. Uetz shares that numerous factors can cause shoulder mobility problems, and a physical therapist is the best resource for advice.
"Two common differences may include muscular limitations or shoulder joint limitations," he says. "Muscular limitations could be stiffness found in the surrounding muscles around the shoulder joint."
According to Dr. Uetz, the pectoral muscles (found at the front of the chest and connecting the shoulder and upper arm bones) and the latissimus dorsi muscles (the largest muscles on the back and found below the shoulder blade) are common issues that limit mobility.
Dr. Uetz says the shoulder joint contains a capsule that "keeps things stable."
"At times, this capsule can become tight and impact mobility for a variety of reasons—the most popular that you may have heard is from a frozen shoulder, [which is known clinically as] adhesive capsulitis," he explains.
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The No. 1 Trick for Improving Shoulder Mobility Fast
Take two minutes (or less) to do two to three exercises that improve overhead mobility.
"My favorite reason for using the strategy is because it does not require much equipment outside of things you can find in your own home," Dr. Uetz says. "It can also be done by yourself."
He starts by getting the blood flowing with some general cardio—a quick, brisk lap around your space will do. You can also do some jumping jacks, march or jog in place. Then, choose two (or all three) of these overhead stretches you can comfortably do.
1. "Stick with it"
You'll need a stick for this one—a yardstick, broomstick or golf club qualify.
How to do it:
Lie on your back. Hold the stick in both hands in front of the chest.
Use the unaffected arm to help guide the affected arm over the top of your head until you reach a comfortable stretch.
Return to start.
Repeat 10 to 15 times.
2. Child's pose
Dr. Uetz puts a twist on this classic yoga pose to boost shoulder mobility.
How to do it:
Assume a child's pose.
Rock back and forth towards the heels, giving the arms a stretch at the top of the head.
Repeat 10 to 15 times.
Alternative: "This can also be done standing up with your arms on a countertop for those that don’t like getting down onto the floor," Dr. Uetz says.
3. Wall stand
Pick any wall for a quick shoulder mobility exercise that keeps you on your feet.
Standing at a wall, slide your arms up until you feel a stretch.
Return the arms to your sides.
Repeat 10 to 15 times.
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Want More? Physical Therapists Share 3 Additional Fast Shoulder Mobility Exercises
1. "Easy as 1, 2, 3"
Carrie Rose, CPT, the founder of SunUp Coaching, admits this quick routine may feel "boring."
"But if done consistently, you will build both shoulder strength and mobility," she says.
How to do it:
Start with 30 seconds of shoulder rolls. (Stand or sit tall, shrug shoulders to ears and roll forward or backward).
Do 60 seconds of tricep push-ups (assume a push-up position with hands shoulder-width apart and in one line with the shoulder. Bend elbows, keeping them tucked in and close to the core as you lower to the ground. Push back up, ensuring elbows stay tucked.)
Finish with 30 seconds of shoulder rolls.
2. "PAILs and RAILs"
Er, what?
"This stands for progressive or regressive angular isometric loading," explains Rachel Lovitt, CPT, the founder of Mindful Movement and Living. "PAILs and RAILs... actively expand the range of motion, so it ensures that the new range of motion we have is actually usable. Mobility is all about usable range of motion. Basically, with PAILs and RAILs, we build strength around a stretch."
You've likely done PAILs and RAILs without knowing it. The classic crossbody shoulder stretch? It fits the PAILs and RAILs bill.
How to do it:
Bring one arm across the body, pulling and holding with your other arm.
Rest in this stretch for up to 2 minutes. ("The true protocol is two minutes, but if we’re trying to stay under two minutes, you can cheat it a little bit," Lovitt says.) Breathe deeply and relax as much as possible.
Without moving your arm ("This is the isometric part," Lovitt says), contract the muscles in the back of the shoulder you're stretching. To do this step, try to move your arm away from your body and resist with your other hand.
Slowly ramp up your muscle contraction until you reach your maximum, and hold for 10 to 20 seconds. ("If you are first starting out with PAILs/RAILs, I would recommend your maximal contraction to be 50 to 60% of your max effort," Lovitt says. "You can eventually work your way up to a 100% max effort contraction. This is your PAILs.")
Contract the muscles in your chest and the front of your shoulder by actively pulling the stretching arm deeper into your stretch. Hold this contraction for 10 to 30 seconds. ("This is your RAILs," Lovitt explains.)
3. Thoracic twist
Rebecca Stewart, CPT, a certified personal trainer and strength and mobility coach, considers the thoracic twist a favorite.
"This exercise is great for shoulder mobility and to open up the thoracic spine, which is the mid-back," she says.
How to do it:
Start on the floor in a tabletop position with hands directly under the shoulders and knees hip-width apart.
Press the hands toward the floor and shoulders toward the ceiling.
Inhale, lifting the right hand toward the ceiling. Allow the chest and head to rotate toward the wall. "You want to lift through the back and shoulder away from the floor," Stewart says.
Twist as far as feels comfortable with a bit of resistance.
Exhale as you thread the right arm through the opposite hand and knee. Set the right shoulder on the floor.
Repeat five to 10 times on each side.
Stewart says you can also customize this exercise to your needs and goals.
"To make the exercise more challenging, bring the moving hand behind the ear and lift the elbow to the ceiling instead of the hand," she explains. "To make the exercise less challenging, set the forearm on the floor instead of the shoulder when you thread your arm through to the floor."
Sources
Dr. Landon Uetz, Physical Therapist (DPT) and Pickleball Instructor on TeachMe.To
Carrie Rose, CPT, the founder of SunUp Coaching
Rachel Lovitt, CPT, the founder of Mindful Movement and Living
Rebecca Stewart, CPT, a certified personal trainer and strength and mobility coach.
