I love an exercise that relieves my tight shoulders, and this one certainly does the job. After years of CrossFit and weightlifting, it's safe to say my shoulders have taken a bit of a beating from heavy weights and gymnastics, and more than ever, I need to focus on keeping them loose but stable.Strong shoulders contribute to upper body stability and improve your ability to move, lift, carry and even run or swim. It doesn't matter if you, like me, enjoy lifting heavy weights above your head, because shoulder mobility translates to everyday activities like putting something on a shelf or climbing up a ladder. The best exercises for shoulder mobility should move these joints through their full range of motion while also building strength and control. You can do this with light weights, bands, or just your bodyweight, so there is a way for everyone to benefit. I share the short routine below; it takes only a few minutes and gives your triceps a quick stretch, too. After a few weeks of adding this move to your upper-body routine, I hope you'll be feeling freer and more open in your arms, shoulders and upper back.
What is the exercise?
This exercise can be performed for 30 to 45 seconds, or you can complete two sets of 8- to 12 reps, depending on the time you have. I like to use a yoga block, but you can also hold a weight in both hands or pull against a resistance band to create more tension in your shoulders. If none of those options work, simply work with your bodyweight and create fists with your hands.My elbows struggle on hard ground, so I like to elevate my body to give me enough space to drop my chest down through my arms, and I rest my elbows on something soft. You can do the same or perform from your yoga mat.You'll typically feel the stretch in your triceps, upper chest, upper back and shoulders, and depending on how deeply you drop your chest toward the ground, you might get an extra stretch in your abdomen and spine.If you have very tight shoulders, don't stress if you can't reach your hands all the way back; just move to your limits. It's a good indicator of where you are, and you can monitor your progress over time.But what are the benefits?
1. More range in your shoulders
When adding this to my routine, I notice more range in my shoulders. But although you might get temporary relief, you'll need to practice this exercise over time for lasting results. Range of motion and mobility are different from flexibility and stretching, so when considering which you need, this is the type of exercise you'd do to warm your joints and muscles up before exercise. A stretch might offer some benefits in flexibility, but those effects are usually more short-term.You can learn more about stretching vs mobility to see what works best for your body.
2. It's great if you sit for long periods
We know that sedentary living can increase the likelihood of developing chronic conditions and can also negatively impact your metabolism and well-being. Prolonged sitting can tighten and weaken various postural muscles that work as stabilizers in your body, so getting up, moving around and stretching or mobilizing can be helpful to combat this.All you need is yourself and possible extras like a chair, block/book, or cushion to get it done, and a few minutes between meetings or during your lunch break. We've also put together some seated exercises you can do at your desk, too.
3. You can measure progress
In the first few sessions, this will be a challenging exercise, but over time, you may notice subtle improvements. Perhaps you can reach further back or you can hold weights or a band instead of a book or block. You may start with your elbows further apart, then work on bringing them closer together, for example.If I'm particularly tight, I notice I can't drop my chest down very far, so that's always something I am aware of when performing this movement. If you can, perform the movement in front of a mirror so that you can mark your progress over the weeks and months.
If you give this move a try, let us know how you get on in the comments or head to Tom's Guide Fitness for more ideas.
- Not sit-ups, planks, or crunches: I do this simple Pilates exercise every single day to build a strong and stable core and work on my hip flexor mobility
- I'm a personal trainer, and I'm begging you to swap pigeon pose or 90/90 for one move — try this instead
- Forget planks: This one move transformed my core strength (and it’s not sit-ups)
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