Shoulder mobility refers to the control of the full shoulder joint's range of motion, which allows for movements such as reaching overhead, rotating the arm, and lifting objects.
What Is Shoulder Mobility?
About the Program
Our Overhead Mobility Program is a 6-week, 18-workout course that helps you permanently push past your mobility limitations and feel confident in your overhead stability.
Every week you’ll gain access to three workouts, each taking no more than 30 minutes to complete that can be done with basic gym equipment.
In total, there are over 60 unique exercises and 120 video tutorials to guide you through the course.
Additionally, there are 5 mobility tests at the beginning, middle, and end of the program designed to motivate you, track your progress and celebrate your results.
Who Is the Program For?
The Overhead Mobility Program is meant for ALL athlete levels - from beginners to competitive weightlifters.
However, it’s equally beneficial to the average person as well, even if they’re not actively training at the moment.
- 60 unique exercises and 120 video tutorials;
- 5 tests to check your mobility;
- Short sessions up to 30 minutes;
- LIFETIME access;
- Mobile friendly design;
How Do You Measure Shoulder Mobility?
Assessing shoulder mobility requires various techniques to evaluate the range of motion, structural abnormalities, and functional limitations. Healthcare professionals commonly use instruments like an inclinometer or a goniometer. Other techniques could be imaging techniques like ultrasound, X-rays, CT Scans, and MRIs. , and functional examination tests. Imaging techniques can provide a more detailed profile of the structure of the shoulder joint and surrounding tissues.
Functional tests in fitness are used to evaluate shoulder mobility during specific movements, such as the Wall Shoulder Flexion Test and overhead squats 4, to determine how well the shoulder joint can perform in real-life situations.
The choice of measurement technique depends on the provider and individual needs, existing conditions, and goals. For a professional assessment, reach a medical, physical therapist, or chiropractor provider.
5 Exercises to Improve Your Shoulder Mobility
If you want to improve shoulder pain and risk of injury improving shoulder mobility is essential, especially for functional fitness and barbell athletes. Here are five functional fitness shoulder movements that can help improve your mobility to tackle your next workout
Lay on your side and with the shoulder that is on the surface bend to a 90/90 position. Stretch the shoulder capsule by gently pushing forward with your opposite hand as tolerated.
Hold a resistance band in front of your chest with your hands shoulder-width apart. Keeping your arms straight, pull the band apart until your hands are at shoulder height, then release.
Shoulder Dislocates or Pass Through
Hold a resistance band or PVC with a wide grip in front of your body at shoulder height. Slowly move the band or PVC behind your back as tolerated, Return to the starting position and repeat.
Internal and External Rotation with a Resistance Band
Attach a resistance band to a stationary object at waist height. Hold the other end of the band with your elbow bent at 90 degrees and your upper arm against your body. Rotate your arm inward and outward while maintaining the 90-degree angle to stretch and strengthen the rotator cuff muscles.
Performing these exercises consistently and correctly can help improve shoulder mobility, increase the range of motion, and reduce the risk of injury. It's essential to start with light resistance and gradually increase it as you become more comfortable with the movements.
Disclosure: Stop and consult a healthcare professional if you experience pain or discomfort with any of these movements.
Why Are My Shoulders So Inflexible?
Limited mobility can result from various factors such as poor posture, lack of stretching, muscular imbalances, structural impairments, pain, and/or injuries. In some cases, tightness in the chest and back muscles can contribute to shoulder inflexibility. The shoulder joint was designed to be highly mobile, but as a consequence is inherently unstable, relying heavily on the muscles and ligaments surrounding it for support.
Over time, lack of physical activity, repeated stressful movements, or bad postures can lead to the shortening of these soft tissues, reducing the range of motion and causing pain or discomfort.
To improve shoulder flexibility, it's essential to address the underlying causes through stretching, strengthening, and postural corrective exercises. A healthcare professional like a physical therapist can provide personalized guidance to help identify the cause of your shoulder inflexibility and develop a safe and effective treatment plan.
Can I Do Functional Fitness Workouts With a Shoulder Injury?
According to a study done back in 2018, about 39% of allfunctional fitness-related injuries target the shoulders. This is why improving shoulder mobility is imperative in preventing such injuries.
Whether you can do functional fitness with a shoulder injury depends on the type of movement, the severity of the injury, and the advice of a healthcare professional. Functional fitness is a strength and conditioning program define as "constantly varied functional movements executed at high intensity across broad time and modal domains.
Many of the functional fitness movements like pull-ups, snatches, and overhead presses and workouts can significantly stress the shoulders over your activity threshold limits.
If you have a shoulder injury, it's important to seek a proper medical provider to improve your care and return to your activities and to modify or avoid those movements until you can perform them without pain. Some modifications to the workout may include: reducing the resistance or load of the weight, or to change the range of motion, or using alternative movements that don't place as much strain on the shoulder joint. Communicating your injury to your functional fitness coach is key since the coach can provide appropriate modifications and monitor your progress.
Working out with a shoulder injury without proper guidance can lead to further damage and a longer recovery time. Ultimately, the decision to do functional fitness with a shoulder injury should be made with the direction of a healthcare professional who can provide personalized advice and treatment.
Shoulder mobility is a crucial component of functional fitness. Incorporating functional fitness shoulder stretches and exercises to enhance mobility can significantly benefit athletes. Proper technique, patience, and consistency are key factors to consider when working on shoulder mobility for functional fitness, and with time and dedication, athletes can achieve remarkable results.
Additionally, it is essential to approach shoulder mobility and stretch in a safe and mindful manner. Rushing into advanced exercises without proper form and technique can lead to injury and setbacks. Therefore, it is crucial to start slowly and gradually progress while paying attention to the body's signals.
Do you perform any shoulder stretches for functional fitness or mobility work? Any favorite mobility drills you want to share with us? Comment below. We will love to know more.
Share your experience, results, and your secret techniques that helped you get there. I'd love to hear your thoughts and opinions in the comment section below - especially if you've come across one that I haven’t mentioned!
- Mobility and stability adaptations in the shoulder of the overhead athlete // National Library of Medecine: https://pubmed.ncbi.nlm.nih.gov/18081365/
- THE RELIABILITY AND CONCURRENT VALIDITY OF SHOULDER MOBILITY MEASUREMENTS USING A DIGITAL INCLINOMETER AND GONIOMETER // National Library of Medecine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3362980/
- The reliability and minimal detectable change of shoulder mobility measurements using a digital inclinometer // National Library of Medecine: https://pubmed.ncbi.nlm.nih.gov/20690872/
- Clinical Measures of Shoulder Mobility in the Professional Baseball Player // National Library of Medecine: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1088341/
- Shoulder Flexibility: Why It Matters And How To Improve It // BetterMe: https://betterme.world/articles/shoulder-flexibility/
Dr. Ernesto Mendez is a licensed physical therapist, a board Orthopedic Clinical Specialist (OCS) and founder of Movement 4 Wellness Physical Therapy, LLC. He earned his degree from Thomas Jefferson University. He is also an Olympic weightlifting coach (USAW L1) and functional fitness L1 trainer. His experience includes the areas of pain management, movement analysis, injury recovery, surgical rehab, corrective exercise, and athletic, military, and occupational performance. Dr Mendez is passionate about olympic weightlifting and fitness. Ernesto Mendez is responsible for designing multiple training programs, writing blog articles, posting daily weightlifting content, doing live weightlifting and mobility seminars.