11/02/2026
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Shoulder mobility is something that is often overlooked, despite its importance for maintaining a pain free life. Here are a few exercises for you to try at home, which may help you to improve your shoulder mobility
1️⃣ Sleeper stretch- Lie on your side with your shoulder stacked underneath you. Bring your elbow straight out from your shoulder and bend your arm at the elbow so your fingers are pointed toward the ceiling. Keeping your arm bent in this L position, use your other hand to push your forearm down toward the floor. Press as far down as you comfortably can. You’ll feel a stretch in the back of your shoulder, arm, or upper back. Hold for 10-15 seconds
2️⃣ Door frame chest stretch- Stand in an open doorway and place your forearm vertically on the doorframe. Lean forward until you feel a stretch through your chest. Hold the stretch for 30 seconds
3️⃣ Wall angel- Stand with your feet a few inches from a wall. Place your arms at shoulder level, with your elbows bent. Slide your elbows up the wall as far as feels comfortable, and then back down as far as is comfortable. Hold for up to 10 seconds at each end of range
4️⃣ Thread the needle- Start on all fours in a neutral table-top position (Shoulders over wrist, and hips over knees)
Tuck in your chin and make sure your back is flat. Hold your weight on your right hand and guide your left arm underneath your right, as though the moving arm is threading a needle. Twist your spine whilst keeping your lower back and hips still as your reach your left arm further into the stretch. Allow your shoulders and head to drop down so that your left shoulder and ear rest on the floor. Hold for 5-10 seconds and return to the starting position
5️⃣ Overhead band pull aparts- Hold a resistance band straight above your head. Pull the band apart as you lower your arms, pressing your hands out to the sides. Hold this position for a few seconds. Slowly return to the starting position, aiming to keep your shoulder blades down, away from your ears.
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