Pain Free Shoulders

Whether you're trying to lift more weight, do more pull ups, or play catch with kids/grandkids, shoulder health is important. Try this out.
By
Jake Crandall
September 20, 2021
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Daily Shoulder Mobility Routine–6 Shoulder Stretches to Help You Loosen Your Tight Shoulders

The following routine is made up of 6 shoulder stretches, some of which you may have seen before, but all of which work together to address the most common issues we’ve seen in clients.

Work through these slowly and do not move into any painful positions. Stay within a range that is comfortable for you. If you would like to try a FREE WEEK of Tulsa's Best CrossFit gyms, reserve your first day here. At Okie CrossFit, we take mobility seriously. We warm up and cool down as a group, offer video led mobility daily through our App, and even offer Yoga classes on Sundays. #getbendy

1. Quadruped Shoulder Circles

Shoulder Mobility Quadruped Shoulder Circles


You’ve probably done standard shoulder circles before from a standing position. The benefit of doing these on your hands and knees is the floor gives you some feedback so you can adjust the pressure easily.

Do 5 circles in each direction with both shoulders, then do 5 in each direction with one shoulder at a time.

2. L-Arm Stretch

Shoulder Mobility L-arm Stretch


This is one of my favorite stretches because it’s very effective at stretching the rotator cuff and the back of the shoulder. It can feel a bit awkward at first, but just play around with finding a position that feels relatively comfortable for you.

Once you find a comfortable position, move in and out of the stretch 10 times, then hold for 30 seconds. Repeat this sequence a total of three times.

3. Prone Bent Arm Chest Stretch

Shoulder Mobility Prone bent arm stretch


Here’s a stretch that targets the chest and front of the shoulder. You’ll work on one side at a time with this one.

Once you find a comfortable position, move in and out of the stretch 10 times, then hold for 30 seconds. Repeat this sequence a total of three times.

4. Tall Kneeling Arm Raises

Shoulder Mobility Tall kneeling arm raises


This one engages the hips as well as the shoulders, and will really help with opening up your tight shoulder muscles.

Move in and out of this shoulder stretch 5 times and then hold for 15-30 seconds.

5. Tall Kneeling Arm Raise to the Side

Shoulder Mobility tall kneeling arm raises to the side


This stretch starts in the same position as the last one, but you’ll feel this one more in the lats and the back of the shoulder.

Move in and out of the shoulder stretch 5 times and then hold for 15-30 seconds. Repeat on the opposite side.

6. Clasped Hands Extension

Shoulder Mobility clasped hands extension


The last stretch in this sequence will help you work on shoulder extension, combating that rounded posture so many of us find ourselves in.

Move in and out of the stretch 5 times and then hold for 15-30 seconds.

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