Easy shoulder stretches for strength and mobility
What's the story
Shoulder flexibility is important for a range of activities, from sports to daily chores. Improving shoulder mobility can help you avoid injuries and improve your posture. Here are five exercises that can help improve shoulder flexibility. The exercises are simple and can be done at home without any special equipment. Adding them to your routine can help you achieve a greater range of motion and comfort in your shoulders.
Arm circles
Arm circles for shoulder mobility
Arm circles are a simple yet effective exercise to improve shoulder flexibility. Stand with your feet shoulder-width apart and extend your arms out to the sides at shoulder height. Start making small circles with your hands, gradually increasing the size of the circles. Do ten circles in each direction, clockwise and counterclockwise. This exercise warms up the shoulder joints and improves blood flow.
Cross-body stretch
Cross-body shoulder stretch
The cross-body shoulder stretch targets the deltoid muscles and increases flexibility across the upper body. Stand or sit comfortably and bring one arm across your chest, using the opposite hand to gently pull it closer to your body. Hold this position for about fifteen seconds before switching arms. This stretch helps relieve tension in the shoulders and increases the range of motion.
Overhead stretch
Overhead triceps stretch
The overhead triceps stretch works on both triceps and shoulders at the same time. Raise one arm above your head, bend at the elbow so that your hand touches the upper back area between the shoulder blades. Use the other hand to gently push down on the bent elbow for a deeper stretch. Hold for fifteen seconds before switching sides.
Shoulder shrugs
Shoulder shrugs for tension release
Shoulder shrugs are an easy way to relieve tension from tight muscles around the neck and shoulders. Stand with feet hip-width apart, lift your shoulders towards your ears as high as possible, hold briefly, then release back down. Repeat 10 times slowly, focusing on controlled movements throughout each repetition.
Wall angels
Wall angels for posture improvement
Wall angels improve posture by increasing shoulder blade mobility. Stand with your back against a wall, feet slightly away. Press your lower back, head, and neck against the wall. Raise arms to shoulder height, elbows bent at ninety degrees. Slide arms up and down the wall, maintaining contact. Repeat eight times, focusing on smooth, controlled movements. This exercise promotes better alignment and flexibility.