Swear by these 7 exercises to boost your shoulder mobility

Poor shoulder mobility can be uncomfortable. But there’s good news – there are specific exercises that can get your shoulders in perfect shape.

chair stretching exercises
These exercises can also strengthen your shoulders. Image courtesy: Shutterstock
Aayushi Gupta Published on: 3 October 2021, 11:00 am IST
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Have you ever felt tightness or pain in your shoulders? If yes, it must be due to a lower level of shoulder mobility. What is that? Well, shoulder mobility is the ability of the shoulders to have a range of motion with control, before being restricted. If you don’t know it already, let us tell you that shoulder joints are the most complex of all joints in the human body. And if you suffer from a tight or niggling shoulder, it can be really discomforting. 

We know shoulder problems are very common, but what we don’t know is that they are also very easy to get rid of by working on a few simple arm warm-ups and rotator cuff warm-up exercises. Moreover, shoulder exercises help correct posture, strengthen the shoulders and reduce the risk of shoulder pain. 

Let’s have a look at Effective physical exercises for improving shoulder mobility:
1. Cross arm stretch
  • Cross your straight right arm across your chest. 
  • Use your left hand to gently pull the right upper arm closer to your body. 
  • Hold for 5 to 10 seconds, and relax. Repeat on the other side.
shoulder mobility exercises
All you need are these three exercises to develop strong shoulders! Image courtesy: Shutterstock
2. Low back handclasp
  • Bring hands behind your back, with thumbs toward the ground, and clasp them together, touching palm-to-palm. 
  • Your hands should be even with your low back. 
  • Slightly arch the upper back, opening the chest and allowing the shoulder blades to gently come together. 
  • Hold for 10 seconds, then reverse the clasp (if your left thumb was on the outside of your clasp, change so that your right thumb is on the outside).
3. Shoulder rolls
  • Stand tall with a straight spine.

Note: You can also do this exercise by maintaining a good posture while sitting.

  • Roll your shoulders up, back, and down.
  • Do this movement 10 times.
  • Roll your shoulders up, forward, and down 10 times.
shoulder mobility exercises
Try your hands on these exercises and get toned arms in a month. Image courtesy: Shutterstock
4. Pendulum stretch
  • Circle your arms in one direction for 10 reps and reverse the circle.
  • Let your arm hang loose, support the other hand and circle the arm in one direction for 10 reps. Reverse the circle.
  • Now, switch sides.
5. Cow face pose
  • Sit on the yoga mat with your back straight and legs extended in front of you. 
  • Put your feet together and place your palms next to your hips.
  • Bend your right leg and place the right feet under your left buttock.
  • Stack your left knee over your right knee.
  • Raise the left arm above your head, and bend the elbow. Simultaneously, bring the right arm behind your back and interlock both hands.
  • Take deep breaths and stay as long as you are comfortable.
  • Now, as you exhale, release your arms.
  • Uncross your legs and repeat for the other leg.
shoulder mobility exercises
Triceps stretches for toned arms. Image courtesy: Shutterstock
6. Prone lat pulls
  • Lightly prone with your arms out in a goal post.
  • Lift your head, chest, shoulder, and arms.
  • Extend your elbow and then bend and lower down.
  • Lift, extend arms, bend, and lower down.
7. Child’s pose
  • Kneel on the floor, as you would while performing vajrasana
  • Now, spread your knees. 
  • Keep your spine straight, lift both arms up, and slowly bend forward until your palms touch the ground. 
  • Stay in this pose for 10 deep breaths. Repeat it 5 to 8 times.

So there you go ladies, make sure to practice these exercises regularly. 

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About the Author
Aayushi Gupta Aayushi Gupta

Candid, outspoken, but prudent--Aayushi is exploring her place in media world.

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