The best beginner shoulder mobility exercises
What's the story
Shoulder mobility is essential for day-to-day activities and physical fitness. Improving shoulder flexibility can help you avoid injuries, improve posture, and increase your range of motion. Including certain exercises in your routine can help you achieve better shoulder mobility. Here are five exercises that focus on different aspects of shoulder flexibility, making them suitable for various fitness levels.
Arm circles
Arm circles for shoulder flexibility
Arm circles are a simple yet effective exercise to improve shoulder flexibility. Stand with feet shoulder-width apart, extend your arms out to the sides at shoulder height, and make small circles with your hands. Gradually increase the size of the circles while maintaining control. This exercise warms up the shoulder joints and increases blood flow, making it a great start to any routine.
Shoulder shrugs
Shoulder shrugs to relieve tension
Shoulder shrugs are a great way to relieve tension in the upper body and improve shoulder mobility. Simply stand or sit with a straight back, lift your shoulders towards your ears, hold for a moment, and then release them back down. Repeat the movement several times. This exercise targets the trapezius muscles and helps in relaxing tight shoulders.
Cross-body stretch
Cross-body arm stretch for flexibility
The cross-body arm stretch is perfect for increasing flexibility in the shoulders. Start by extending one arm across your body at chest level. Use the opposite hand to gently pull it closer to your chest until you feel a mild stretch in your shoulder area. Hold this position for a few seconds before switching arms.
Wall angels
Wall angels for improved posture
Wall angels are great for improving posture and shoulder mobility. Stand with your back against a wall, feet slightly away from it. Press your lower back into the wall while raising both arms overhead like making snow angels without moving away from it. This exercise strengthens scapular muscles and promotes better alignment.
Sleeper stretch
Sleeper stretch for rotator cuff health
The sleeper stretch targets rotator cuff muscles by improving internal rotation of the humerus bone within its socket joint. Lie on one side with the bottom arm extended straight out under the head. Use the opposite hand to gently push down on the forearm until a mild stretch is felt. Hold briefly before releasing. Repeat on the other side.