Shoulder Mobility

Improve range of motion, posture, and upper body control

Your shoulders need mobility to reach, lift, and push safely.
Stiff shoulders often come from sitting, poor posture, or lack of movement.
These exercises improve control, reduce stiffness, and support healthy movement.
Move slowly and avoid forcing any position.

HOW TO USE THIS PAGE

Pick 3 to 5 exercises.
Do 2 to 3 sets.
Aim for 8 to 15 reps or 20 to 30 second holds.
Focus on smooth, controlled movement.

SHOULDER MOBILITY PROGRESSION (EASIEST TO HARDEST)

SHOULDER ROLLS

Roll shoulders forward and backward in a slow circle. Keep movement relaxed.

Best for: General loosening and warm up

ARM SWINGS

Swing arms forward and backward in a controlled rhythm. Keep shoulders relaxed.

Best for: Light dynamic mobility

CROSS BODY ARM STRETCH

Bring one arm across your chest and hold gently with the other arm. Switch sides.

Best for: Rear shoulder tightness

OVERHEAD REACHES

Reach both arms overhead, then lower slowly. Keep ribs down and core tight.

Best for: Basic shoulder range of motion

WALL SLIDES (SHORT RANGE)

Stand with back against a wall. Slide arms up and down slightly while keeping contact. Move slowly.

Best for: Shoulder control and posture

WALL SLIDES (FULL RANGE)

Increase range while keeping arms and back in contact with the wall. Stay controlled.

Best for: Full shoulder mobility and stability

WALL ANGELS

Keep back against a wall. Move arms from low to high position slowly. Do not rush.

Best for: Posture and upper back control

SCAPULAR WALL PUSH-UPS

Stand facing a wall. Keep arms straight and move shoulder blades forward and back. Do not bend elbows.

Best for: Shoulder blade control

TABLE SHOULDER ROCKS

Place hands on a table and gently rock chest forward and back. Keep arms straight.

Best for: Load assisted shoulder mobility

DOWNWARD DOG TO PLANK FLOW

Move between plank and downward dog position slowly. Keep control through shoulders.

Best for: Full shoulder and upper body mobility

SHOULDER CIRCLES (FULL RANGE)

Make slow full circles with arms, forward and backward. Keep movement controlled.

Best for: Advanced joint control

FORM TIPS

Move slowly and avoid rushing
Keep core engaged during overhead movement
Do not force range
Stop if you feel sharp pain

PROGRESSION TIP

If movement feels easy, slow it down or increase range slightly.
If control breaks or pain appears, reduce range or return to an easier level.
Consistent shoulder mobility improves posture, reduces stiffness, and supports pain free daily movement over time.

PureGym WinterhillMilton Keynes

deemingfitness@gmail.com