Shoulder mobility is important: without it, you might have trouble reaching overhead, or performing some of your favorite upper body exercises. As you get older, limited shoulder mobility can even affect how you walk, since we need to swing our arms and we need to be able to carry and do things while we’re walking. So let’s look at some of the best exercises to get more flexibility in our shoulders.
Along with flexibility, shoulder strength is also important. I have some recommendations here for my favorite shoulder strengthening exercises, so make sure to check those out as well. Now, on to the stretches.
Butcher’s block stretch|LifeMasteryHacks.jpg "Butcher’s block stretch")
This is a great stretch for your lats (latissimus dorsi), the muscles that run down the sides of your back, below your armpits. When these muscles are tight, it’s hard to reach overhead, making it difficult to get things from high shelves or, in the gym, to press a barbell overhead. Flexibility in your lats is also helpful to do exercises like power cleans and front squats.
To do the butcher’s block stretch, you’ll need some kind of box, table, or bench, and ideally you’ll also have a stick (something light, like a broomstick) to hold. If you don’t have a stick, use a towel, a resistance band, or just pretend you’re holding an imaginary stick. Put your elbows on the box, palms facing up, and tuck your head down between your arms as shown in the video.
If you don’t have a block and a stick, and would prefer something you can do without equipment, try an overhead triceps stretch. Shrugging your shoulder upward while performing this movement can help you to get a stretch in your lats as well as your triceps.
Doorway Stretch|LifeMasteryHacks
The Doorway Stretch is a quick and easy way to target your pecs (pectoral muscles), which are your chest muscles worked during exercises like the bench press. Since these muscles have attachment points on the upper arms, tight pecs can limit shoulder movement. This stretch helps alleviate that tightness, promoting better flexibility and range of motion in your shoulders.
To perform the Doorway Stretch:
- Stand in a doorway with your elbows positioned on either side of the door frame.
- Gently lean into the doorway, allowing your chest to move forward while keeping your elbows in place.
- As you lean in, you should feel a stretch in your pecs and the front of your shoulders.
- If the doorway is not the right width for you, you can perform this stretch one side at a time. Simply place one elbow on the door frame and gently lean into it, then switch to the other side.
Incorporate this stretch into your routine to improve shoulder flexibility and reduce tightness in the chest muscles.
Thread the needle
This stretch targets the upper back, and is sometimes described as being a stretch for your “thoracic spine” (referring to the part of your backbone that is in your upper back). To do it, start on your hands and knees, and pass your right arm through the space between your left hand and left knee. Try to keep your hips in the same position as they were when you were on all fours, while turning your upper body to let your shoulder get as close as possible to the ground.
PVC pass through
A quick and easy stretch you can do in the gym is the PVC pass through, also sometimes known by the grisly term “shoulder dislocates.” (Don’t worry, you are not actually dislocating your shoulders.)
A “PVC pipe” is just a thin, lightweight rod, named after the type of plastic it’s made of. You can go buy a length of PVC pipe from Home Depot for a couple bucks, or use something like a broomstick or lightweight training bar. It also works pretty well to use a resistance band or towel; just pull gently on it to keep the band or towel taut.
Start with your hands on the stick, wide apart, and raise the bar over your head. Ideally you’ll be able to pass the bar over your head and behind your back, then bring it back to the starting position. The wider your hands are, the easier this will be. Each rep will be a little easier than the one before, and you can bring your hands in for a narrower grip if you like.
How to Perform the PVC Pass Through:|LifeMasteryhacks
Starting Position: Stand with your feet shoulder-width apart. Hold the PVC pipe or chosen alternative with a grip wider than shoulder-width. Your palms should face up, and your arms should be fully extended in front of you.
Movement: Begin by raising the pipe or bar over your head slowly. As you do this, keep your arms straight and maintain a firm grip. The goal is to pass the bar behind your back and over your shoulders without bending your elbows.
Reach Behind: Ideally, you should be able to bring the bar all the way down to your lower back before reversing the movement. This will stretch the shoulders, triceps, and chest effectively. If you can’t reach this position initially, don’t worry—just go as far as you can comfortably.
Return: Bring the bar back to the starting position in front of you, ensuring you maintain control and keep your arms straight. Each rep should gradually become easier as your shoulders become more flexible.
- Adjusting Grip: If the exercise becomes too easy or too challenging, adjust your grip width. Start with a wide grip and, as your flexibility improves, bring your hands closer together for a greater challenge.
Warm Up First: Ensure your muscles are warm before performing this stretch. A brief warm-up routine or light cardio can prepare your body and prevent injury.
Stay Consistent: Regular practice is key to improving flexibility. Incorporate the PVC Pass Through into your warm-up or stretching routine to see the best results.
Listen to Your Body: If you experience pain or discomfort, stop the exercise and consult a fitness professional. Stretching should be gentle and should not cause sharp pain.
