5 Exercises That Fix Stiff Shoulders

Shoulders are often one of the first places people lose mobility, but it doesn’t have to be that way:

Reach for good health

It’s about more than just stretching! This is because stretching without strengthening leaves shoulder movement gaps that create imbalances, pain, and recurring stiffness.

How a lot of people think of the shoulder as moving: a spectrum from forwards/down/in, to up/back/out.

How the shoulder actually moves: it’s a ball joint that works through flexion, extension, abduction, adduction, internal rotation, external rotation, and circumduction, and a restriction in even one direction can cause pain elsewhere.

So, what we’re looking for here is to restore full-range shoulder motion, while building strength and control so your shoulders open up and stay pain-free.

Here’s how:

1. Overhead compression reach: sit on your heels, squeeze an object between your hands, engage your core with a posterior pelvic tilt, and raise your straight arms overhead under control, (when you’re ready) progress it by using a resistance band to gently pull your arms back while you maintain full-body stability.
2. Wall-supported shoulder mobility sequence: stand with your entire back against a wall, slide your straight arms overhead, lower to a 90° elbow position, rotate your forearms internally and externally, and (when you’re ready) progress it by performing prone alternating arm pulls with light resistance while keeping your body grounded.
3. Plank shoulder opener: start in a plank, push your chest down while lifting your hips to open your shoulders and upper back, and (when you’re ready) progress it by elevating your feet and adding controlled alternating shoulder taps at the top position.
4. Thoracic-supported shoulder reach: lie back over a ball with your hips on the floor, lower your straight arms towards the ground to open your shoulders, and (when you’re ready) progress it by supporting your upper back on a bench and coordinating arm movement with a controlled hip drop.
5. Hanging shoulder decompression: hang from a bar with relaxed arms and steady breathing to decompress your shoulders and spine, and (when you’re ready) progress it by actively pulling your shoulder blades down and back without bending your elbows.

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

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Want to learn more?

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Take care!