Feeling tightness or limited movement in your shoulders? This video from Mobile Physio features 7 effective shoulder mobility exercises to help you improve flexibility, reduce stiffness, and restore pain-free motion—all from the comfort of your home.
These beginner-friendly exercises are perfect for anyone experiencing shoulder discomfort, poor posture, or reduced range of motion.
00:00Welcome to Mobile Physio, your go-to channel for expert physiotherapy and movement tips you can do anytime, anywhere.
00:06Do you feel stiffness, tightness, or pain in your shoulders, especially after long hours of sitting or working at a desk?
00:13Today, I'll guide you through simple but powerful shoulder mobility exercises that improve flexibility, reduce tension, and restore natural movement.
00:21Shoulder Rolls. Start with shoulder rolls.
00:25Roll your shoulders forward 10 times, then backward 10 times.
00:28This warms up your muscles and boosts circulation.
00:32Wall Angels. Wall Angels help improve posture and scapular movement.
00:37Keep your back flat, arms at 90 degrees, and slide them up and down the wall slowly.
00:43Repeat 10 to 12 times, arms circles.
00:47Start small, then grow larger.
00:50Keep the movement smooth.
00:52Do 10 to 15 circles forward, then reverse.
00:55Thread the needle. Thread the needle targets your upper back and shoulder mobility.
01:00Inhale, slide one arm under the other, and exhale as you reach.
01:05Hold and switch sides, PVC or towel pass-throughs, use a towel or stick.
01:11Keep arms wide and move over and back in a smooth arc.
01:15Great for shoulder flexibility.
01:17Repeat 10 to 15 times.
01:19Pendulum swings, one arm on a table, and let the other arm hang.
01:25Gently swing it in circles and side to side, 30 seconds in each direction, gentle mobilization of the shoulder joint, scapular retractions, sit or stand upright.
01:35Pinch your shoulder blades together without shrugging, hold for 5 seconds, 10 to 12 reps, activates postural muscles and improves scapular control.
01:44Cross body shoulder stretch, pull one arm across your chest with the opposite hand.
01:49Keep shoulder relaxed, hold for 30 seconds per side, stretches posterior deltoid and rear shoulder capsule.
01:56Perform these exercises 3 to 5 times a week for better posture, less pain, and smoother shoulder motion.
02:02If you found this helpful, hit that like button, subscribe, and share this with someone who needs shoulder relief today.
02:08Stay mobile, stay strong, with mobile physio.
