Shoulders are considered one of the most flexible joints in the body. They help you do a lot in everyday tasks! However, through injury or poor posture, the function of the shoulder can reduce and therefore likely cause you pain or discomfort. Both shoulder mobility exercises and physical therapy are essential from a functional standpoint. By having good mobility and allowing the joint to move through its full range of motion, strength can be effectively built upon it. Most people who work in sedentary jobs can experience pain in their upper backs and shoulders due to sitting for many hours a day. These are a few shoulder mobility corrective exercises that you can use as part of your regular exercise routine or do during a short break at work.

1. Doorway stretch

The front of the chest can often become tight with extended periods of time sitting. This exercise allows you to feel a stretch along the front of your shoulders and chest. If you already have other upper body stretches, be sure to add this one in the routine as well!

• • At a doorway, place arms at shoulder height at a doorway with elbows bent at 90 degrees. The elbows should be resting on the door frame.

• • Step through the doorway with one leg.

• • Ease your body forward, and you should feel a gentle stretch along the front of the chest. Hold this stretch for 10 to 30 seconds and repeat five times.

• • Pro tip: A gentle stretch with minor discomfort should do the trick! It is not beneficial to stretch until you feel excruciating pain.

2. Prone angels

Doubling as a mobility and strength drill, you can improve the function of the shoulder through its full available range of motion. Take note of areas of weakness and watch them improve with the consistency of this exercise.

• • Lie down in a prone position. Lay down a towel over the forehead for comfort.

• • Have arms placed by your sides with palms facing up.

• • Squeeze the shoulder blades together and lift arms off the ground approx 2-3 inches.

• • Slowly bring arms overhead and slowly rotate hands until palms are facing the ground when your arms are over your head.

• • Return arms to starting position, relax, and repeat 6-8x for 2-3 sets.

3. Thoracic spine extension

Believe it or not, the mid-back plays a crucial role in how well your shoulder moves! A slouched position impedes your shoulder blade’s ability to glide over your rib cage, and therefore reduce your shoulder’s capacity to move into overhead positions. Thoracic spine extension exercises are extremely beneficial for shoulder mobility.

• • Take a foam roller or rolled-up towel (approx 6 in diameter) and placed it on the floor.

• • Lie down on the foam roller, ensuring it is placed around the bra-strap level of your back.

• • Then, with your hands behind your head, ease your upper body and head back. You should feel the “bending” occurring in your mid-back region.

• • Pro tip: Ensure the pelvis is tucked in as this ensures the extension comes from your mid-back region, rather than your lower back!

Final Verdict

Follow these simple yet effective exercises for adding mobility and strength to the shoulders and upper back! By being consistent with an exercise routine, you may be surprised how much pain you can independently manage with the right tools. If you are unsure about starting an exercise program due to other comorbidities, please be sure to speak to your physician for clearance first. Or, if your pain is continuing to be persistent, don’t be afraid to reach out to us to seek out further treatment. A closer look by a physiotherapist or kinesiologist can be helpful in helping you get things back on track!