Shoulder stiffness isn’t just frustrating—it can limit your ability to move, train, lift, or even get comfortable throughout the day. Whether it’s reaching overhead, swinging a golf club, or just putting on a jacket, reduced shoulder mobility can get in the way of how you live and perform.
At MORGAiN Physical Therapy, we work with adults, athletes, and active individuals every day who are looking for smart, natural ways to move better—without relying on temporary solutions. And one of the best places to start? Shoulder mobility exercises.
In this post, I’m breaking down five effective, easy-to-follow shoulder mobility exercises that can help improve range of motion, reduce tension, and support better shoulder function over time.
Why Shoulder Mobility Exercises Matter
The shoulder joint is one of the most mobile and complex areas of the body. It relies on a combination of flexibility, stability, and strength to function well. When one part is off—whether due to posture, repetitive movement, or inactivity—it can create a ripple effect that leads to stiffness, tension, or limited motion.
Shoulder mobility exercises are designed to target these areas, promoting smoother movement and better performance in daily activities, workouts, and sports. They’re especially important for people over 40, where natural changes in tissue and posture can start to impact how freely the shoulder moves.
Shoulder Mobility Exercise #1: Wall Slides
Wall slides are a simple but powerful movement that encourages proper scapular motion and shoulder blade coordination—two essential ingredients for strong and mobile shoulders.
How to do it:
- Stand with your back against a wall, feet about 6 inches out.
- Keep your arms in a “goalpost” position (elbows at 90 degrees) against the wall.
- Slowly slide your arms up and down, maintaining contact with the wall.
Why it works:
This movement improves shoulder blade control and posture, which are both critical for long-term shoulder health.
Shoulder Mobility Exercise #2: Open Book Stretch
The open book stretch is ideal for improving rotational mobility through the upper back (thoracic spine), which plays a major role in how the shoulder moves.
How to do it:
- Lie on one side with knees bent and stacked.
- Extend both arms out in front of you, palms together.
- Slowly rotate your top arm open, reaching across your body to the opposite side while keeping your knees stacked.
- Hold for 3–5 seconds, then return.
Why it works:
Improving spinal mobility helps reduce compensation in the shoulder joint. This stretch encourages fuller, more natural motion during lifting, turning, and reaching.
Shoulder Mobility Exercise #3: Sleeper Stretch
The sleeper stretch targets the back of the shoulder capsule, an area that often becomes tight from poor posture or repetitive overhead activity.
How to do it:
- Lie on your side with the bottom arm bent at 90 degrees, elbow level with your shoulder.
- Use the opposite hand to gently guide the wrist toward the floor.
- Stop when you feel a stretch—not pain—and hold for 20–30 seconds.
Why it works:
This is one of the most effective shoulder mobility exercises for improving internal rotation, which is key for dressing, reaching behind, or throwing motions.
Shoulder Mobility Exercise #4: Shoulder CARs (Controlled Articular Rotations)
Shoulder CARs are all about slow, controlled movement through the full range of motion, helping the brain and body stay connected to joint control.
How to do it:
- Stand tall and extend one arm straight in front of you.
- Slowly raise the arm overhead, then rotate it inward as you bring it down behind you.
- Reverse the motion to return to the starting position.
Why it works:
These controlled movements promote joint awareness, improve motor control, and gently expand your available range of motion.
Shoulder Mobility Exercise #5: Band Pull-Aparts
While technically a strength-based movement, band pull-aparts support shoulder mobility by training the muscles that stabilize the shoulder blades.
How to do it:
- Hold a resistance band at shoulder height with arms extended.
- Pull the band apart until your hands are fully stretched out to your sides, squeezing your shoulder blades together.
- Return with control and repeat for 10–12 reps.
Why it works:
This is one of the best shoulder mobility exercises to counteract forward shoulder posture and improve scapular control.
How Often Should You Do Shoulder Mobility Exercises?
Consistency matters more than intensity. For most people, adding these shoulder mobility exercises 3–4 times per week can lead to noticeable improvements in how the shoulders move and feel.
If you’re active, sit for long periods, or participate in sports like tennis, swimming, or weightlifting, mobility work can help keep your shoulders strong, balanced, and injury-resistant.
When to Get Professional Guidance
If you’ve been doing stretches and mobility work but still feel limited in your movement—or if you want to make sure you’re doing the right things for your body—a one-on-one assessment is the next best step.
At MORGAiN Physical Therapy, we offer a Free Discovery Visit to help identify what’s holding your movement back and what strategies might help. During this session, we’ll talk about your posture, movement habits, and shoulder mechanics in a supportive, pressure-free setting.
Sometimes the issue isn’t the shoulder itself—it’s how the body is moving as a whole. A free discovery visit can reveal those connections and get you moving better, sooner.
Book Your Free Discovery Visit
If you’re ready to move with more freedom, feel more confident in your workouts, or simply improve how your body functions day to day—let’s take the next step together.
Call (701) 599-3848 or click here to book your free discovery visit today at MORGAiN Physical Therapy in Grand Forks, ND.
This is your chance to get answers, explore solutions, and leave with a clear understanding of what your body needs to stay mobile and strong—for the long run.
More Free Resources:
Get our free shoulder guide – Shoulder Pain Grand Forks, North Dakota – Morgain Physical Therapy
See what our clients are saying – Client Testimonials – Morgain Physical Therapy
Find our more about our community workshops – Workshops – Morgain Physical Therapy