Shoulder Mobility Exercises - Rancho La Puerta
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Shoulder Mobility Exercises

With so many of us creating makeshift workstations at home, starting school online, or just not being as active as we’ve been in the past, shoulder mobility is worth paying attention to. Below, Ranch Instructor Adam Gallo shares three simple exercises to help keep your shoulders healthy and loose. These easy and great exercises will maintain your range of motion and can be a nice break in the routine of your day.

Pendulum Swing


This exercise is a great way to help relax the tension in an uptight n affected shoulder. Standing at the table, bend over and rest one arm on the table, allowing the affected arm to dangle freely. Rock your knees and hips slowly, allowing your free arm can sway. Your arm should swing freely with the motion generated by your knees and hips. Be mindful that the arm and shoulder should be completely relaxed. The key is to this is to do it with as little effort or tension as possible. Sway for one to two minutes.

Overhead Arms with Desk

You just need a desk or table with a smooth surface, a hand towel or something similar for this mobility exercise. Place the towel in front of you on the table. Assume a neutral position with feet and arms shoulder-width apart. With the towel in front of you, rest both hands on the towel. With a slight bend in your knees, slowly hinge and move your hips back. The towel should easily slide away from you as you hinge at the waist and stick your butt out, gently pushing the towel away from you. Your head should be between your arms. When your ears are in line with your upper arm bones, you’ve gone far enough. With your feet firmly pressed in the ground, come back up to a neutral position again. This movement isn’t a stretch and should feel effortless in your shoulders. If you feel like you’re going to lose your balance, you’re probably standing too close to the table, so take a small step back. Repeat 6 – 8 times.

Mobility Stick


For this exercise, you need a lightweight pole or broomstick. Hold the stick with both hands shoulder-width apart. If you have tension on your right arm or shoulder, hold the affected arm’s palm facing out. The other palm should be facing down. The non-affected left arm will be the driver here and doing all the work. Your right arm should be very relaxed as your left arm drives the stick as if it is like on the curve of a pendulum, and so that it raises your right hand higher than your head. Stay out of efforting with your right arm. Repeat 6 – 8 times.

See more exercises from The Ranch Staff or more activities that are part of our award-winning programs.