Stop Stretching Tight Shoulders (Do This Instead)

Mobility coach Alisa Zuravskaja shows us how:

Addressing the root causes

Fun fact: tight shoulders are usually a symptom of poor shoulder control, thoracic spine stiffness, weak overhead function, and reduced shoulder stability, so stretching alone doesn’t address the root causes.

So, instead, consider:

• Shoulder CARs*: stand in a split stance beside a wall, place one hand on the wall at hip height for support, slide your other arm overhead, move it behind your body as far as possible, then return to the starting position in a slow circle. Do 3–5 controlled circles, using the wall to prevent compensation from your spine and hips, while improving shoulder mobility, joint control, and neuromuscular coordination.
• Thread the needle: start on all fours, reach one arm underneath your body as far as possible, then rotate and sweep it upwards towards the ceiling while squeezing your shoulder blade at the top. Do 10 repetitions per side for 2–3 sets, focusing on thoracic spine rotation rather than lower-back movement, to improve upper-back mobility and scapular function.
• Overhead mobility drill: begin in a high plank with a straight body and engaged core, push your hips up and back into a downward dog position while driving your chest towards your thighs, then return to plank. Continue for 30–60 seconds, allowing your shoulder blades to protract in plank and retract, upwardly rotate, and depress into a downward dog, to improve overhead shoulder function.
• Prone swimmers: lie face down with your arms extended in front of you, lift your arms off the floor, sweep them in a large circle out to the sides and towards your lower back, then return them to the front while keeping them elevated throughout. Do 5–10 slow circles for 2–3 sets to strengthen your rotator cuff and upper-back muscles.
• Bear hold isometric: start on all fours with your hands beneath your shoulders and your knees beneath your hips, lift your knees about an inch off the floor, and hold the position while keeping your back flat. Do 20–30 seconds, thrice, to develop coordinated shoulder, upper-back, and core stability.

^{*CARs = Controlled Articular Rotations}

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

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Want to learn more?

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Take care!