Shoulder Mobility Hack (Measurable Results In 60 Seconds)

Mobility usually improves with time and consistency, but there’s a quick hack that can enhance shoulder mobility in about 60 seconds:

Nerve-Gliding

This one’s a very specific technique, so we’re going to break it down a bit more than we usually do when talking about exercises.

First, assess your baseline mobility:

1. Record yourself from the side.
2. Lift your arm straight up with your palm facing inward.
3. Keep your ribs down* and avoid arching your back.
4. Make a note of your range, and any sensations.

*if you’re reading this and thinking “where else would my ribs go?”, if you try it you’ll understand

Radial nerve glide (back of arm to thumb):

1. Start with your arm down, shoulder depressed.
2. Internally rotate your arm (palm facing back/side).
3. Flex your wrist (like accepting something being passed to you stealthily from behind).
4. Lift your arm out and tilt your head in the opposite direction.
5. Perform the nerve glide itself by straightening your wrist and head, then return.
6. Repeat 10 times.

Musculocutaneous nerve glide (front of arm):

1. Make a fist and depress your shoulder.
2. Rock your wrist forwards/backwards, then hold it tilted back.
3. Take your arm behind your back, extending your shoulder.
4. Tilt your head to the opposite side.
5. Perform the nerve glide itself by straightening your wrist and head, then return.
6. Repeat 10 times.

For more on all of this plus—of course—visual demonstrations, enjoy:

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Want to learn more?

You might also like:

Shoulders Range: The Complete Playbook to Master Your Shoulders and Upper Body Flexibility – by Elia Bartolini

Take care!