7 Shoulder Mobility Exercises to Ease Stiffness and Pain, According to a Personal Trainer

1

Posterior Shoulder Stretch

Nicole Glor

1. Stand up straight with shoulders relaxed.
2. Stretch right arm across chest and grasp it with left arm, right below elbow joint; hug arm to chest.
3. Hold for several breaths, then return to starting position and repeat with opposite arm.

2

Bent Overhead Stretch

Nicole Glor

1. Stand up straight facing a wall or sturdy chair. Stand about an arm’s length away.
2. Hinge at hips and grab onto the wall or chair back, knees slightly bent, until arms are straight and back is about parallel with the ground.
3. Hold for several breaths.

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3

Side Stretch

Nicole Glor

1. Stand up straight with feet slightly wider than hip-width apart. Squat and turn toes slightly out to each side.
2. Reach left arm overhead and to the side until you feel a stretch on left side.
3. Hold for several breaths, then return to starting position and repeat on opposite side.

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4

Bent Over Front Shoulder and Chest Stretch

Nicole Glor

1. Stand up straight. Interlace fingers behind back.
2. Hinge at hips and bend over, keeping hands clasped and arms straight behind you.
3. Hold for several breaths.

5

Triple Lift

Nicole Glor

1. Stand up straight and hold two light dumbbells, one in each hand, arms at sides.
2. Pull arms up until dumbbells are at about shoulder level, elbows pointed out to each side.
3. Straighten arms straight out in front of you, then immediately extend them to each side to make a T shape.
4. Return to starting position. That’s one rep. Do 10 reps.

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6

Reverse Fly

Nicole Glor

1. Stand up straight with feet about hip-width apart. Grasp light dumbbells in each hand.
2. Bend knees slightly and hinge at hips. Bring dumbbells together in front of chest.
3. Now, extend arms straight out to each side, like you’re making a T shape.
4. Return to starting position. That’s one rep. Do 10 reps.

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7

Overhead Shoulder Press

Nicole Glor

1. Stand up straight with feet about hip-width apart. Hold dumbbells in each hand at about ear level.
2. Bend elbows to 90 degrees and press the weights up overhead. Slowly lower with control and return to starting position.
3. That’s one rep. Do 10 reps.

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