Shoulder Mobility Exercises: How To Perform Them Correctly

Maintaining good health for your shoulder and elbow joints is crucial.

But, it’s essential to know how to perform them. You want to make sure you’re doing them correctly so that you’ll actually benefit from these exercises.

We’ve put together a set of shoulder mobility exercises for you to perform so that you can improve the flexibility of your joints as soon as possible.

For those struggling with a shoulder injury or tightness in the shoulder or trapezius area, make sure to give our exercises a try.

Having flexible shoulders can be beneficial for several things. You will be able to have a greater range of motion when working out and, you are less likely to get an injury.

Shoulder mobility health

Having better mobility will also significantly increase your strength and power during heavy workouts. It’s very beneficial during compound lifts such as push press, squat, and more.

At Secec, we always recommend maintaining good joint health, especially when it comes to your shoulders and elbows. They play an essential role in many movements, and you want to make sure that they stay smooth.

Let’s move on to our top-rated shoulder mobility exercises.

Useful Shoulder Mobility Exercises

The following movements we have put together are excellent when it comes to improving flexibility and shoulder movement.

Please keep in mind that results do not happen overnight. Proper joint mobility and health require consistency and dedication to achieve.

1. Rope Face Pulls

Face Pulls for shoulder mobility

The first exercise we swear by is rope face pulls. This exercise is often overlooked by many and primarily focuses on the rear deltoids and trapezius.

Having a strong rear deltoid will improve your posture, power, and prevent injuries. People often neglect this part of the deltoid, causing imbalances and other issues.

But don’t worry, it can be fixed. Try performing 3 to 4 sets of 25 repetitions one or two times per week.

Make sure to go slow on these and feel the squeeze in the deltoid. By doing this exercise, you will be able to fix the imbalance and build your overall strength.

2. Wall Extensions

Wall Extensions

Another great exercise that you can perform at home is wall extensions. Stand with your back against the wall, and make sure to flatten your back.

Proceed with putting your elbows to a 90-degree angle while making sure they stay in contact with the wall.

Slide your arms up and down against the wall and try to maintain the correct posture. This exercise is perfect not just for shoulder mobility, but also for your daily position.

Try doing this exercise several times per week for three sets of as many repetitions as you can.

3. Dumbell Rotation

Before we show you this exercise, it’s important to go easy on this one. With the dumbbell rotation movement, you can strengthen and warm up your rotator cuffs.

Grab a dumbbell and hold it in one hand. Raise your arm to roughly shoulder height and rotate your shoulder by bringing the weight to the roof.

Once your arm is pointing up, slowly return to the starting position. Make sure to take it nice and smooth and to perform three sets of 15 repetitions.

How To Get Better Shoulder Mobility

Getting better shoulder mobility is a matter of staying consistent with the exercises we’ve mentioned above.

Of course, don’t overtrain your body parts by doing them all the time.
Try starting with doing it just once per week. It’s not a good idea to push beyond your limits, take it nice and easy.

Once you’ve got the hang of how to perform these exercises correctly, try doing them a few times per week.

After a few weeks, you’ll quickly notice that you will get better shoulder mobility.

It’s important to keep maintaining the shoulder and elbow health. That means don’t stop doing the exercises and stretches once you’ve reached a certain level of mobility you’re alright with.

Another thing I want to mention is that you should also try correcting your posture. Rolled back shoulders can also cause issues, and the first thing you do is stand up straight and fix the position.

Certain investigational compounds are being investigated for their impact on bone density. RAD140 (Testolone) has shown to be interesting and we will update this article once more information is known.

You can also consider stretching, you can read more about the scientific literature here.

Leave a Comment