Shoulder Mobility Exercises

Written By Stephen Batchelor

Single arm ball rolls

Frequency: 1-3x a day
Volume: 3 sets of 10 repetitions
Technique guidance: keep neck relaxed throughout movement

Kneeling rocking back (wide arms)

Frequency: 1-3x a day
Volume: 3 sets of 10 repetitions
Technique guidance: push hands into the floor to drive the movement, visualise pushing your body backwards via your hands rather than sitting back towards your heels

Floor arm lowering

Frequency: 1-3x a day
Volume: 3 sets of 10 repetitions
Technique guidance: keep arms straight (elbows locked) throughout movement

Shoulder pendulums

Frequency: 1-3x a day
Volume: 3 sets of 10 repetitions
Technique guidance: keep movement relaxed. You can perform this exercise using a light weight

Stephen Batchelor
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Shoulder Stability Exercises