Improve Your Shoulder Mobility

If you need to work on your shoulder movement, you’re in the right place! Here are the top 3 drills you should be incorporating into your routine.

Our recommendation:

Perform the 1-3 movements (depends on how many other areas you need to address) for 21 days in a row. This overload will make it easier for your body to adapt to moving the correct way. Watch our video on the rubber band effect to learn why.


Following 3 weeks, it is recommended by our specialists to continue to perform said drills 2-4x per week. At this point, making sure you are addressing the MOST needed areas. Use the prepare to move tests to see what needs the most work.

Now, on to the good stuff:

Pec Mobilization

Equipment: Mobility ball (softball or larger ball preferred or smaller ball with cup)

Instruction: Find a tender spot located near the front of the armpit. Keep thumb up towards ceiling and reach arm overhead while keeping mobility ball locked in place. Perform 5-10 arm movement reps, then repeat in 2-3 other areas of the muscle region.


Upper Trap Mobilization

Equipment: Mobility ball (smaller preferred)

Instruction: Place ball behind upper portion of shoulder muscles into the belly of the “traps”. While on your back, lift your hips slightly to keep ball locked in place. Keep thumb pointed towards floor and reach overhead to create pressure of the ball into the muscle. Perform 5-10 arm movement reps, then repeat in 2-3 other areas of the muscle region.


Overhead Wall Stretch

Equipment: Wall or counter

Instruction: Place hands on the wall or counter with thumbs pointed up. Hands should be at about waist height. Push shoulder blades towards butt to lock in shoulder position and create crunch position with abs to lock in spine. Push body away from wall until slight uncomfortable stretch. Hold 5-8 secs, slightly relax then go back into stretch. Perform for 2 mins straight of stretch time.

Remember the goal is to see improvement, so make sure you get your movement tested at minimal twice per year. We recommended quarterly for the best effects!

If you haven’t had your movement test, what are you waiting for?! You can schedule your assessment with our team by calling (919) 473-6165.



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