Almost everything we do requires a bit of movement in our shoulders — except for sitting at a computer and typing. Shoulders are some of the most mobile joints in the human body, which means they have a broad range of motion in multiple directions. Our shoulders are built to move, and when they don’t, we’re more vulnerable to shoulder pain from stiffness, inflammation or acute injuries. The open shape of the shoulder joint is also one of the reasons why people commonly dislocate their shoulders.
The shoulder is a ball-and-socket joint that’s connected to muscles in your arms, chest and back. The bones and muscles of your shoulder are held together by four rotator cuff tendons and two biceps tendons. The rotator cuff muscles stabilize the shoulders, and because they’re in between your shoulder blades and your upper arm bones, a bit of inflammation can put a lot of pressure on them. This is called shoulder impingement syndrome. There’s also a condition called adhesive capsulitis or “frozen shoulder” that happens when the capsule around the shoulder joint becomes thick and stiff.
Lifting, throwing and tasks that require you to raise your arms over your head can all put a lot of strain on different parts of your shoulder joints. Any tearing, irritation or inflammation can quickly turn into stiffness, and when left untreated, shoulder problems often get worse. There are things you can do at home to improve your shoulder mobility. However, if you’re experiencing a lot of pain or stiffness, you should see a physical therapist.
This article talks about the significance of shoulder mobility and exercises you can do at home to improve it.
What do we mean by shoulder mobility?
Your ability to stretch muscles and tendons to their full extent is called flexibility. Mobility is a bit different — it’s your ability to move a joint through its full range of motion. If you’re only doing static stretches that you hold in one position, you’re not creating mobility. Your routine should include dynamic stretches and exercises that get your shoulders moving. It’s also important to do strengthening exercises with a bit of resistance and get cardiovascular exercise several days a week to get your blood pumping.
Exercises for shoulder mobility
The best shoulder mobility exercises for you will depend a bit on your current abilities, any pain you’re experiencing and your medical history. If your shoulders are bothering you, it’s important to avoid any activities that aggravate your pain. You can take an NSAID pain reliever and try icing your shoulder for occasional pain. Eventually, though, you will need some movement to rehabilitate it.
Your PT can create a personalized treatment plan that addresses your specific symptoms. In general, you can start by doing these exercises daily with just a few reps or about 15 seconds for static stretches. Don’t push yourself if it hurts. Gradually increase until your shoulders are feeling good, and then do the full set a few times a week to maintain your range of motion.
Try doing the following exercises daily to improve your shoulder mobility:
- Arm circles — If you’ve ever taken a physical education class, you’re probably familiar with arm circles. Hold your arms out straight like a T and start with small circles going forward, getting bigger and bigger for about a minute. Then repeat going backward.
- Arm swings — Standing with your feet shoulder width apart, let your arms hang at your sides loosely. Bring them slightly backward, and then use your core to swing them up without raising your shoulders too much. You can start with small swings and then see if you can get your hands above your head.
- Cross-body shoulder stretch — This is another familiar favorite. Hold one arm horizontally across your chest and use the other arm to hold it in place. Your arm should be resting in the opposite elbow. Hold for 15 to 30 seconds and then repeat with the other side.
- Overhead triceps stretch — This stretch extends your shoulder all the way upward while stretching your triceps in the back of your arms. Point one elbow toward the sky and grab it with the opposite hand, pulling slightly. Hold the stretch and repeat with the other arm.
- Sleeper stretch — For this stretch, you’ll need to lie on your affected side with your shoulder stacked and your arm bent at a 90-degree angle. Point your fingers toward the ceiling and use the other hand to push them down so they’re pointing down. Move slowly and repeat three times; then switch sides.
- Child’s pose — This stretch comes from yoga 101. Kneel down and sit on top of your feet to start. Then lean forward, extending your arms out in front of you until your forearms are resting on the floor. This should open up your shoulders all the way.
- Chest expansion — If you tend to get up and stretch first thing in the morning, it might look something like this. You may use a towel or an exercise band if you have one. Hold it behind you with both hands and pull your arms back, opening up your chest. Repeat a few times, moving slowly and with control.
- External shoulder rotation — For this one, you’ll need a stick like a yardstick or a broom handle. Hold one end in the palm of your affected hand and use your other hand to push the stick gently into your palm, opening up your shoulder. Keep your elbow bent at a 90-degree angle. Repeat the movement a few times on both sides.
- Internal shoulder rotation — Take your stick and hold it behind you vertically with your affected arm above your head and the other one behind your back. Slowly lift the stick upward so your shoulder rotates inward, turning your elbow forward, and then lower it back down. Do this a few times and then switch to the other side.
How can physical therapy help with shoulder mobility?
Physical therapy is a beneficial option for maintaining or increasing shoulder mobility. A licensed physical therapist will start with a full physical evaluation of your shoulder and some questions to learn about your symptoms and your current abilities. At Whatcom Physical Therapy, we create a personalized treatment plan for each of our patients. Your PT will create a multiphase treatment plan to mobilize your shoulder with attention to any specific types of movement you need to perform for work, a sport or other activities you enjoy. They’ll be able to advise you on lifestyle adjustments and activity modifications that can help you prevent further injury.
The first phases of treatment usually involve some passive techniques like manual therapy and myofascial release. Your physical therapist will use their hands to apply gentle pressure, loosening up stiffness and scar tissue and mobilizing your shoulder joint. We sometimes use electrical stimulation and ultrasound for stiff shoulders. These tools apply mild stimulation that goes deep into soft tissue to trigger an immune response and promote healing. Once you have a bit more movement in your shoulder, the next phases of treatment will include some stretches and exercises chosen specifically for you. Your PT will guide you through exercises during sessions and provide instructions on what to do at home.
If your shoulder is stiff and sore on a regular basis, you shouldn’t wait to seek treatment. Many of our patients feel relief after just one session, and we can help you rehabilitate your shoulder for the long term.
Are you ready to try something different for your shoulder? We can help. Call us or request an appointment today.
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