Written by Paulina Kairys | BSKin & EX.Sc., NASM CPT
Fact checked by Kirsten Yovino, CPT Brookbush Institute
FACT CHECKED
Are you dealing with stiff, creaky shoulder joints on a day to day basis? You’re not alone. Shoulder pain and stiffness are a common occurrence, and there are simple solutions to relieve recurring stiffness and limited mobility within the shoulders. Let’s jump into the shoulder’s anatomy and function, why shoulder mobility is an absolute crucial element to your body’s health, and solutions to improve your shoulders current state.
WHAT IS MOBILITY?
Mobility is the ability to move your body without limitations or pain. This means that the body’s joints are healthy and have optimal range of motion. An articulation (where two or more bones meet) of the joint can move to a specific degree before being restricted by surrounding muscles, tendons and ligaments.
In addition, joint mobility is directly correlated to posture and can influence desired activities and especially activities that require load. Proper mobility is needed so the joint and its surrounding tissues can carry out the demands of movements. When joints move well, efficient muscles are built.
Lastly, let’s clear the air between the terms mobility and stretching. These two are commonly mistaken as the same concept yet they both serve a specific purpose in training. Stretching is the ability to passively achieve a range of motion (ex: child's pose for shoulder relief) while mobility is the ability to actively achieve extended ranges of motion (ex: prone shoulder lift offs for shoulder activation). A combination of the two, stretching and mobility work, can help improve the shoulders passive and active range of motion.
WHY IS SHOULDER MOBILITY SO IMPORTANT?
Having the ability to move in ways that you want to without limitations or pain can be achieved through training your joints with mobility drills. When shoulder mobility is limited, it can greatly affect your quality of life and increase the risk of injury in the shoulder joint. Loading any joint that does not have the capacity to withstand the load in a given position can lead to recurring problems. Ensuring the health of your shoulders through mobility within the full range of motion is a key factor for maintaining functional shoulders.
SHOULDER MUSCLES ANATOMY & FUNCTIONS
Anatomy:
The most well known joints of the shoulder, acromioclavicular and glenohumeral, are located at the primary joint that connects the arm to the torso. However, there are two other joints, sternoclavicular and scapulothoracic, that encompass the entire shoulder. These joints play a major role in shoulder movements that are patterned with everyday motions.
The musculature of the shoulder joint has intricate connections between points of these bony landmarks. The rotator cuff, for instance, are 4 muscles that connect your scapula to the humerus. These muscles (supraspinatus, infraspinatus, teres minor and subscapularis) help stabilize the humerus within the glenohumeral joint.
In addition, there are a lot of scapular muscles correlated with the back of the shoulder, most are categorized as the lower and middle trapezius and serratus anterior. These muscles are responsible for stabilization of the shoulder joint as a whole. Proper stability within these muscle groups prevents injury within all the tissues involved.
Biomechanics:
The shoulder joint is responsible for basic movements like flexion, extension, horizontal abduction, horizontal adduction and internal and external rotation. The shoulder is not limited to movements outside of these basic movements, there are a complex range of combined movements available to the shoulder. A majority of functional movements combine linear movement and rotation. For example, to reach your arm across the body, the shoulder adducts and rotates.
This is why shoulder mobility is so important. The glenohumeral joint (connects the glenoid of the scapula and the head of the humerus) is a shallow joint. Its anatomy limits the coverage between the ball and the socket of the joint. This means there’s instability within the joint if the surrounding muscles aren’t stabilizing movement. The shoulder has a lot of components of planes of motion and biomechanics. Maintaining proper mobility within the glenohumeral joint as well as the surrounding tissue can help you move freely without compensations or pain.
WHAT CAUSES POOR SHOULDER MOBILITY & SHOULDER PAIN?
- Weakness: A weakness within the surrounding musculature, like the trapezius, serratus anterior and the rotator cuff, can lead to compensations by shrugging and relying on the upper trapezius and rhomboid to take over. This can lead to tension within the upper back and neck along with compensated upper body movement patterns.
- Trauma to the shoulder: A direct injury to the shoulder like a rotator cuff tear, fracture or dislocation can lead to an extended period of time where the shoulder is not moving through its full range of motion. If the injury does not heal properly, it can lead to limited movements of the shoulder. Physical Therapy is an important component to a proper recovery and a well-rounded plan post therapy that’ll help prevent future injuries.
- Muscle tightness: The pectoralis minor connects the shoulder blade to the ribcage. When this muscle gets tight overtime, it pulls the shoulder blade forward, limiting proper range of motion. In addition, when the latissimus dorsi is tight, it limits the scapula’s ability to rotate downward which directly affects overhead mobility.
- Improper exercise form: Repeating repetitions of exercises with poor form that limit the shoulder to move through its full range of motion can halt mobility gains through the shoulder joint.
SHOULDER MOBILITY TESTS FOR TIGHT SHOULDERS
1) Overhead Shoulder Mobility Test:
Overhead mobility is achieved through shoulder flexion, abduction, upward rotation, elevation and thoracic extension. This test looks for adequate overhead mobility and any discrepancies of mobility between right and left sides. Limitations of overhead mobility may occur due to muscle tightness or injury. Again, this isn't just shoulder tightness, it is tightness in several muscles surrounding the shoulders.
2) Apley’s Scratch Test:
This test is used to assess and measure shoulder range of motion of the glenohumeral joint along with any pain points of the rotator cuff. This test measures shoulder internal rotation, adduction, abduction and external rotation. It's a great way to see if you have tight shoulders and where you need to be focusing on for improving shoulder mobility.
THE BEST SHOULDER MOBILITY EXERCISES
If you want to improve shoulder mobility, which you obviously should, the following exercises are the best ones you can do.
1. Scapula Protraction & Retraction:
The scapula move in a three dimensional pattern. Scapula protraction and retraction are crucial movements that engage the surrounding musculature in positions that strengthen the upper back and shoulder complex. When the scapula moves in shoulder protraction, they move laterally or away from the rib cage. The serratus anterior, pectoralis major and minor are the muscles that assist in protraction. When the shoulder blades retract, the surrounding musculature pulls the scapulae together towards the spine. The muscles that assist in retraction are the upper, middle and lower trapezius, rhomboids and latissimus dorsi.
2. Scapula Circles:
Moving through the three dimensional pattern of the scapulae, scapulae circles target the movements of shoulder elevation, protraction, depression and retraction. Working towards a smooth pattern with scapula circles will help bring neuromuscular awareness and control through this region. This awareness can directly be linked to movements like push ups, pull ups, presses and rows where the scapula position plays an important role for proper muscle recruitment.
3. Half Kneeling T-Spine and Shoulder Rotation:
The shoulders and thoracic spine move in synchronization through upper body rotational movements. Synching both the scapulae and thoracic spine in this rotational movement is a great way to stretch and pattern this connection.
4. Big Rotations (Shoulder CARs):
Shoulder CARs or controlled articular rotations utilize active rotations that take the individual joint to its outer limits of motion. It stimulates articular adaptations and indicates neurological control of the outer limits for improved joint stability and proprioception.
5. Lift Offs:
Working active shoulder range of motion within the lift off strengthens the end range of motion of the shoulders. This movement also targets the upper and mid back muscles to stabilize the shoulder blades.
6. External Rotation:
This exercise targets the infraspinatus muscle which is one of the four muscles of the rotator cuff that provide stability in the shoulder joint. The infraspinatus specifically rotates the humerus away from the body, an important component for adequate external rotation. Isolating external rotation helps strengthen the infraspinatus muscle.
7. Side Lying Book Openers:
Book openers can improve the mobility of the thoracic spine (mid back). A mobility t-spine allows proper range of motion of the shoulder joints and unlocks restrictions to breathing.
As you can see, none of the above are static shoulder stretches, they are dynamic stretches and movements that focus on moving in a full range of motion. These are what you need to be doing to avoid shoulder injury and improve your exercise performance. These dynamic stretching exercises will also help alleviate any shoulder discomfort and increase shoulder flexibility in a similar manner to static stretches.
If you to get in a good static shoulder stretch, check out these best deltoid stretches.
SHOULDER MOBILITY ROUTINE:
- Cat-Cow x 3 Reps: Starting off by priming the shoulders, position your body in table top with your hands directly under your shoulders and your knees directly under your hips. This is your starting position. Find a neutral spine position. Start to move your spine one vertebrae at a time for cow position, dropping your belly to the ground, retracting the shoulder blades and looking up towards the ceiling. Reverse and articulate in a cat pose by pushing the ground away from you and rounding through the spine. Protract or separate your shoulder blades, tuck your chin to your chest and tuck your hips. Keep alternating between cat and cow for 3 total repetitions.
- Scapula Protraction & Retraction x 5 Reps: Maintain a neutral spine in your quadruped position and make sure to keep your hands right under your shoulders. Protract your shoulders by pressing your hands through the ground, allowing your shoulder blades to separate and the upper back to slightly round. Retract your shoulders by pulling the scapulas back and together. Avoid sending the shoulders to the ears as you repeat 5 slow and controlled protractions and retractions.
- Scapula Circles x 5 reps: Lower your hips and take a seated position. Extend your arms out in front of you. Create strong fists in your hands, radiating tension through your upper body. Create smooth circles coming forwards with your scapula: elevate, protract, depress and retract your shoulder blades. Repeat 5 smooth repetitions. Reverse this motion by creating smooth circles going backwards: elevate, retract, depress and protract the shoulder blades. Move through 5 smooth repetitions.
- Half Circle Reach w/ T-Spine Rotation x 3 Reps/Side: Position your body in a half kneeling stance with your right leg in front and both arms out in front of you. Reach your right arm up and overhead and start to rotate towards the right side of your body. Complete the rotation by reaching your right arm towards the back of your body while maintaining the half kneeling position. Feel a deep stretch within your mid back along with the front and backside of your shoulder. Move through 3 repetitions on each side, making sure to switch your half kneeling stance so your left leg is in front.
- Big Rotations (Shoulder CARs) x 3 Reps/Side: In a tall kneeling position (both knees bent on the ground), cross your right arm in front of your body and face your palm up towards the ceiling. Make sure your arm stays straight throughout the entire rotation. From your crossbody position, reach your arm up and overhead until you find your sticking point, the bicep should be close to your ear. At your sticking point, rotate your shoulder along with the rest of the arm towards the outside of the body. The palm of the hand faces away from your body. Complete the rotation by reaching the arm in the shoulder’s full ROM until it’s behind your back. Reverse this motion by extending your arm behind you, finding the sticking point and unwinding the rotation back to your starting point. Repeat 3 slow and controlled repetitions on each side. You can also stand straight with your feet shoulder width apart rather than kneeling for this movement if you prefer.
- Lift Offs x 5 Reps: Lying on your belly, with your arms and legs fully extended. Keep the legs together and your arms straight, just a little wider than shoulder distance apart. Face your forehead to the ground, place your forehead to the ground if you need extra support. Make sure to keep your arms fully extended while the rest of your body is actively pushing into the ground. Brace your abdominals to stabilize the spine as you lift both of your arms off the ground. Actively pull your shoulders down and back as your arms lift off. Hold the top position for 3 seconds and repeat for a total of 5 repetitions.
- External Rotation x 5 Reps: From your lift-off position, bend through the elbows and position both of your arms at a “T” position. Create a fist in each hand and lift your forearms off of the ground. Push your elbows through the ground and hold the top position for 3 seconds and repeat for a total of 5 repetitions.
- Side Lying Book Openers x 3 Reps/Side: Lying on one side of your body, extend your bottom leg straight and bend through your top leg and place it on the ground. Stack both arms in front of you, parallel to the ground. Rest your head on a yoga block or on the ground. Begin the book opener by reaching your top arm forwards and overhead. Complete the rotation by reaching towards the back of your body and return to your start position. Try to maintain your reach within a horizontal position the entire time without shifting from the lower body. Repeat for 3 repetitions then switch sides.
- Child's Pose x 30-60 Seconds: Allow your body and shoulders to recover by sitting back into a child’s pose position. Bring your big toes together, send your hips to your heels and walk your hands out in front of you until fully extended. Place your forehead on the ground, keep reaching your torso to the ground and actively push your hands through the ground. Feel slight tension through the shoulders as you breathe and hold this pose for :30-:60 seconds.
Follow along to this routine here.
HOW OFTEN SHOULD YOU DO SHOULDER MOBILITY EXERCISES?
The simple answer to this question is every day. Similar to most exercises, small doses are better than not doing anything at all. Mobility exercises are low-intensity and usually do not require equipment. Ideally, these movements can be done on your rest days to relieve stress on the muscles and joints but emphasizing regular movement to keep them strong.
Mobility in many ways is the foundation to all movements. Prioritizing this in your routine can ensure a strong foundation to the rest of your movement goals. This way, when you are adding stressors to your body, if you have a strong foundation, you’ll be able to bounce back for the next workout.
It is important to remember that mobility work is progressive. Going in all at once can impact the body and leave it feeling achy and sore. Slowly introducing a few movement patterns and increasing the intensity over time will allow the body to adapt and benefit from each mobility drill.
Any type of mobility work is beneficial when done multiple times during the week. Establishing a consistent routine of a few shoulder exercises that work the entire mobility of the shoulder joint will help increase the shoulder’s capacity over time. Shoulder mobility work can be programmed pre/post workout or as a recovery day.
On average, the minimum mobility sessions you can aim for are 2-3 times per week. If you workout more than 2-3 days per week, try to increase your mobility sessions to match the amount of days you’re working out and try to consider your rest days as mobility days.
FINAL THOUGHTS TO IMPROVE SHOULDER MOBILITY:
Shoulder pain and stiffness do not have to dictate your quality of life. There are simple solutions to relieve recurring stiffness and limited mobility within your shoulders. With a commitment to mobility training and shoulder mobility exercises, your shoulders will start to feel less creaky and more buttery as well as function a lot more efficiently through your day to day routine. Let's keep those shoulders healthy!
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Paulina Kairys
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