Why You Need to Build Shoulder Mobility—and 6 Exercises to Do Just That

Your shoulders—including the muscles and joints that stabilize them—are two of the most flexible areas of your body. That’s because they’re ball-and-socket joints, rotating in multiple directions to lift and reach overhead, out to the sides, as well as forward and backward.

But asking so much of your shoulders means that injuries or limitations are possible. Here’s what to remember when it comes to keeping them strong, stable, and mobile for many years to come. 

Why Is Shoulder Mobility So Important?

It’s not just about your workout performance. Shoulder mobility is also essential for your everyday life. Think about how often you rotate your shoulder to put on a shirt, wash your hair, store dishes away on a high shelf, or turn around to your kid in the car. 

When it comes to your fitness, “it's crucial for exercises like overhead presses or snatches,” says Peloton instructor Matty Maggiacomo. Bench presses, pull-ups, and certain yoga poses also rely on proper shoulder function, he adds. 

Additionally, if you play sports such as pickleball, tennis, or basketball, you’ll need a good range of motion and strength in your shoulder to control your serve, swing, or shot, says Winnie Yu, a physical therapist and certified strength and conditioning specialist at Bespoke Treatments in New York. 

Plus, healthy shoulder joints help prevent injuries, Yu says. “Without adequate shoulder mobility, you may begin to compensate at other joints surrounding the shoulder, such as the neck or cervical spine and mid back or thoracic spine,” she says. “Over time, these compensatory movements may increase a person’s risk of developing overuse injuries in the shoulders or surrounding areas.”

The Causes of Poor Shoulder Mobility

“Poor shoulder mobility often stems from bad posture, prolonged desk work, and repetitive motions like typing,” Matty says. When you spend long stretches in these hunched positions, over time, the muscles around your shoulder (e.g. biceps, and upper back) can shorten and tighten, Yu says, potentially leading to shoulder mobility limitations. 

Overuse injuries from repetitive motions (e.g. throwing, lifting, reaching, and swinging) can also cause painful shoulder problems such as bursitis, rotator cuff tears, or arthritis, Yu says. 

The good news? Building mobility in your shoulder and the surrounding areas, as well as learning how to move efficiently in life and the sports you enjoy, can greatly reduce your risk of injury, she says. 

How to Test Your Shoulder Mobility

An evaluation by a physical therapist will give you the clearest picture of your current active and passive range of motion. At home, there’s a simple test you can use for a sense of where your shoulder mobility stands, Matty says. 

You may not be able to reach the wall at all without straining or pivoting. You also may notice a difference in your range of motion between each shoulder. Either scenario means your shoulder mobility might need some work, Matty says. Aside from the wall test, you may even notice some tension or impingement when doing arm or shoulder circles during a warm-up, which would also indicate limited mobility, he adds. 

You can also test where your range of motion is compared to the maximum or goal range for that angle, Yu says. If you notice pain during any movement, stop.

6 Shoulder Mobility Exercises

If you’re looking to improve your range of motion, these expert-recommended shoulder mobility exercises can help. Make sure to practice them consistently over time.

1. Thread the Needle

2. Cross-Body Shoulder Stretch

3. Stiff Shoulder Rotations

4. YTWL

5. Doorway Pec Stretch

6. Overhead Triceps Stretch

How Often Should You Work On Shoulder Mobility?

Aim for two to three weekly sessions of shoulder mobility work, Matty says. You don’t need them to be extensive to see improvement. Just five to 15 minutes of shoulder mobility exercises, whether that’s during a warm-up or as its own workout, is all it takes.

“Do dynamic stretches before workouts, [and] static stretches after,” he says. And remember: “Consistency is key, and listen to your body to avoid overdoing it.”

How to Keep Your Shoulders Healthy

Beyond shoulder mobility exercises, you can make strategic choices in your workouts and lifestyle to keep these joints healthy and happy. Create an ergonomic desk set-up for work to avoid repetitive motions that could damage your joints, Yu suggests. Take a timeout from your phone and other devices to prevent all-day slouching that can lead to muscle tightness and imbalance, she says. And finally, move well and with proper form during your workouts and other sports to prevent injuries, she adds. 

Range of motion and strong muscles go hand in hand when it comes to the health of your shoulders, Yu says. “As with any other joint in your body, it’s important to include a combination of mobility and strength work into your routine to keep the shoulders healthy,” she says.