5 Ways to Improve Shoulder Mobility

Shoulder pain affects more than 20% of the population at some point in their lives.

Whether you’re an older adult who suffers from mobility loss or an athlete suffering from shoulder pain, enhancing shoulder mobility is key to reducing pain and strengthening your shoulders.

Today, Millercare will walk through five ways you can improve shoulder mobility to help you remain active and pain-free!

Common Causes of Shoulder Pain

Shoulder pain can happen as a result of various issues, impacting your everyday mobility. Some of the most common causes include:

Rotator cuff injuries: This is caused by injury to the rotator cuff in your shoulder from heavy lifting, overhead motions, or direct trauma.
Bursitis: When the small, fluid-filled sacs become inflamed from repetitive movement or prolonged pressure on the shoulder joint, this leads to shoulder pain.
Frozen shoulder: This condition causes stiffness and pain in the shoulder joint. The cause is unknown, but it’s often related to prolonged immobility.
Tendinitis: This is when the tendons become inflamed from repetitive motion or overuse, leading to pain, swelling, and tenderness.
Arthritis: Arthritis can lead to shoulder pain, stiffness, and reduced mobility. Osteoarthritis can cause bones to rub against each other, and rheumatoid arthritis can cause inflammation of the joint lining.
Shoulder impingement: This occurs when the shoulder blade rubs against the rotator cuff tendons and the bursa, leading to shoulder pain and inflammation.

5 Ways to Increase Shoulder Mobility

While there are various causes that lead to shoulder pain, there are also various ways you can decrease pain and improve shoulder mobility:

1. Warm-Up Techniques

Warming up before engaging in any physical activity can increase blood flow and enhance muscle flexibility, reducing the risk of injury.

Some helpful warm-up techniques to include in your daily routine involve:

Arm circles- help to warm up the shoulder joints and muscles
Cross-body arm swings- help to loosen up shoulder muscles
Shoulder shrugs- activates the trapezius and other shoulder muscles to release tension
Arm swings- enhance flexibility by warming the shoulder joints and muscles
Scapular retractions-improves stability and mobility by activating shoulder blade muscles
Wall angles- engages upper back and shoulder muscles to improve posture and mobility

2. Strengthening Exercises

Exercise 1: Resistance Band Pull-Aparts

Resistance bands strengthen the rhomboids and rear deltoid muscles, which helps to improve posture and scapular stability.

To do this, stand with your feet shoulder-width apart and hold the resistance band out with your arms straight in front of you at shoulder height.

Then, slowly pull the band apart, squeezing your shoulder blades together as you do so until your arms are fully extended out to the side. Bring your arms back together, repeating this movement 20-30 times.

Exercise 2: Shoulder Press

Stand or sit with your feet shoulder-width apart and hold a dumbbell in each hand, extending your arms out at shoulder height in front of you.

Press the dumbbells over your head, keeping your back straight and your core engaged. Pause at the top for a moment, and then bring your arms back down. Repeat this 20-30 times.

This targets the anterior and medial deltoids, enhancing shoulder strength and stability.

3. Stretching Routines

Exercise 1: Doorway Stretch

The doorway stretch targets the pectoral muscles and the anterior deltoids, overcoming inflexibility and poor posture.

To do this, stand in a doorway with your feet shoulder-width apart and place your hands and forearms on the doorframe at shoulder height.

Step forward with one foot so your body is slightly through the doorway, keeping your back and head straight. Hold this stretch for 20-30 seconds, repeating it 2-3 times.

Exercise 2: Cross-Body Shoulder Stretch

This stretch helps to relieve tension and improve flexibility by targeting the posterior deltoids and upper back muscles.

Begin by standing or sitting with your feet shoulder-width apart. While relaxing your shoulder and keeping your head straight, take your right arm and bring it across your body, gently pulling it close to your chest.

Hold the stretch for 20-30 seconds, then repeat this 2-3 times on each arm.

4. Foam Rolling Techniques

Foam rolling is a self-myofascial release technique which helps to enhance mobility, alleviate muscle tightness, and increase flexibility.

Some popular foam rolling techniques include:

Upper back roll: lie on your back with your knees bent and feet flat on the floor, and place the foam roller under your upper back. Place your arms on your chest, lift your hips off and roll along the foam roller.
Lats roll: lie on your side with the foam roller under your armpit and extend the arm closest to the ground over your head. Roll the foam roller down your armpit to your ribcage, using your legs and a supporting arm to control movement.

5. Daily Yoga

Yoga is a fun, easy, and effective way to increase your mobility whilst ticking your daily exercise off the list. These yoga poses target the shoulders, helping to manage pain relief:

Pose 1: Downward Dog

The downward dog increases blood flow by lengthening the spine and strengthening the shoulders.

To do this, sit on your hands and knees in a tabletop position on the floor, tuck your toes under, and lift your knees up till your arms and legs are stretched out.

Aim to make a ‘v’ with your body, keeping your head tucked in and feet flat on the floor. Hold the pose for 1-2 minutes.

Pose 2: Thread the Needle

This pose stretched the upper back, arms, and shoulders, opening up the shoulder joints.

To do this, start on your hands and knees in a tabletop position and slide your right arm under your left arm with your palm facing up. Rest your right shoulder and the right side of your head on the mat.

Hold this position for 30 seconds to 1 minute, then repeat on the other side.

Explore Our Exercise and Recovery Range

At Millercare, we understand the importance of exercise for every customer.

By following simple and safe exercises and stretches, you can help maintain your mobility, relieving muscle pain and fatigue.

For extra support, browse our shoulder supports and full shoulder supports for additional help while exercising or going about your daily routine.