23 Best Arm Mobility Exercises to Reduce Pain and Improve Movement

Have you tired of stiff, achy, or tight shoulders or arms? You may find it hard to reach for something in an overhead cupboard, lift a light bag, or throw a ball without discomfort. Or maybe you’ve noticed some pain or tension when you perform overhead movements at the gym. These frustrating challenges may seem minor, but they can indicate a decrease in mobility and flexibility that can hinder your performance in daily activities or athletic pursuits. Arm mobility exercises can help you regain the entire movement of your arms and shoulders for pain-free, effortless function.

This guide will explain the benefits of arm mobility exercises and how to get started. It will also provide a list of practical exercises to improve your performance and help you return to doing what you love. To help you level up your arm mobility, Pliability's mobility app offers an easy way to find and follow routines that target your specific needs. With easy-to-follow videos, you can start experiencing the benefits of improved arm and shoulder mobility today.

What is Arm Mobility and Why It Matters

Arm mobility refers to the ability to move your arms freely in a range of motion without pain or discomfort. It is crucial for everyday functions, athletic performance, and injury prevention. Arm mobility can be lost with age or a sedentary lifestyle. Arm mobility can improve posture, decrease your risk of injury, and help you perform daily tasks and activities more efficiently. 

Arm Muscles: The Basics 

You have over twenty muscles in your upper arm and forearm (the area between your elbow and wrist). Your arm muscles help you with small, precise (fine motor) movements, such as wiggling your fingers or fastening a button. They also allow you to do significant movements, like straightening your elbow, raising your arms above your head, or doing push-ups. Some muscles sit deep inside of your arm. Others are close to the surface of your skin, and you can easily see their outline when you contract (flex) your muscle.

Tendons (soft tissues) attach muscles to your arm and shoulder bones. Arm muscle strains (tearing or stretching a muscle too far) are common injuries. They often result from overuse or by lifting an object that’s too heavy. To avoid an arm muscle injury, warm up before exercising and stop if you feel pain. 

The Function of Arm Muscles 

The upper arm and forearm muscles allow you to move your arms, hands, fingers, and thumbs. Different muscles help with precise movements, such as threading a needle, and big movements, like throwing a ball. 

Arm Muscle Functionality 

Your upper arm muscles help you move your arms. They have different jobs based on their location. They help you: 

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• Bring your arm toward your body. 
• Extend (straighten) your forearm at your elbow. 
• Flex your arm at your elbow (bring your hand to your ear). 
• Move the top part of your arm at your shoulder. 
• Raise your arm above your head. 
• Turn the palm of your hand to face up. 

Forearm Muscle Purpose 

Muscles on both the underside and the top of your forearm allow you to: 

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• Bend, flex, and extend your wrist and fingers. 
• Move your hand toward your body and turn your hand away from your body. 
• Turn the palm of your hand to face down.

Muscles located deep inside of your forearm have several jobs: 

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• Controlling the top joints in your fingers. 
• Moving your thumb joint. 
• Turning your palm to face up or down. 

Arm Muscle Anatomy 

You have many muscles in your forearm (between your elbow and wrist). Some of these muscles are on the top, and others are on the underside of your forearm. Your forearm muscle anatomy includes: 

Superficial Forearm Muscles 

You have several superficial muscles on the underside of your forearm (close to your skin’s surface). Most of them start below your elbow and extend to your wrist. They are: 

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•  Flexor carpi ulnaris. 
• Palmaris longus. (Up to 25% of people don’t have this muscle.) 
• Flexor carpi radialis. 
• Flexor digitorum superficialis. 
• Pronator teres. 

Superficial muscles on the top of your forearm include: 

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• Anconeus. 
• Brachioradialis. 
• Extensor carpi radialis longus and brevis. 
• Extensor digitorum communis. 
• Extensor digiti minimi. 
• Extensor carpi ulnaris. 

Deep Forearm Muscles 

These muscles sit under the superficial muscles on the underside of your forearm. They are: 

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• Flexor digitorum profundus. 
• Flexor pollicis longus. 
• Pronator quadratus.

Muscles located deep under your skin on the top of your forearm are: 

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• Abductor pollicis longus. 
• Extensor pollicis brevis. 
• Extensor pollicis longus. 
• Extensor indices. 
• Supinator. 

The Upper Arm Muscles 

You have four muscles in your upper arm, the area between your shoulder and your elbow. Your upper arm muscle anatomy includes: 

Biceps brachii

Your biceps muscle is in the middle of your upper arm. It’s a superficial muscle because it’s close to your skin’s surface. 

Brachialis

This deep muscle sits underneath your biceps. 

Coracobrachialis

Also, deep under your biceps, this muscle connects to your scapula (shoulder blade). 

Triceps brachii

Your triceps muscle is on the back of your arm, just above your elbow. Like the biceps, your triceps muscle is under your skin’s surface. 

Arm Mobility: The Bottom Line 

Arm mobility is crucial for everyday functions and athletic performance. Improving your arm mobility can help decrease your risk of injury, improve your posture, and enhance your performance in daily activities and sports.

Related Reading

‍

• Ankle Mobility Exercises
• Shoulder Mobility Exercises
• Hip Mobility Exercises
• How To Improve Flexibility
• Thoracic Mobility Exercises
• Stretch Before Or After Workout
• Wrist Mobility Exercises
• Mobility Exercises For Beginners
• Best Stretching Routine
• Back Mobility Exercises
• Lower Body Mobility Exercises
• Leg Mobility Exercises
• Mobility Exercises For Athletes

What Conditions and Disorders Affect the Arm Muscles?

What Kinds of Things Cause Pain in Your Right Shoulder and Arm? 

Pain in the right shoulder and arm can be caused by various conditions, ranging from mild to severe. Understanding the underlying cause of your pain is essential in helping you find the most effective treatment. 

These are 15 possible causes of pain that occur in your right shoulder and arm:

1. Rotator Cuff Disease

The rotator cuff is a group of muscles and tendons that keep your upper arm bone (humerus) in the shoulder socket. Tissues of the rotator cuff can become diseased due to overuse or injury, for example, and can lead to:

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• Tendinitis, where the tendons of the rotator cuff become irritated and inflamed.
• Bursitis is when the bursa, a fluid-filled sac that helps your rotator cuff move freely, becomes inflamed.
• Impingement, where a part of your shoulder blade called the acromion rubs against the tissues of the rotator cuff, leading to swelling and pain.

2. Torn Rotator Cuff

This happens when one or more of the tendons in your rotator cuff tear. Tears can be partial or complete. They may occur due to an injury but are often due to wear and tear over time.

3. Shoulder Dislocation

A shoulder dislocation happens when the top of your humerus pops out of its socket in your shoulder. This occurs often due to sports injuries, car accidents, and falls.

4. Broken Collarbone

A broken collarbone happens when there’s a break in your collarbone (clavicle). Your collarbone serves as a connection between your shoulder and breastbone (sternum). Many breaks happen due to falls or car accidents.

5. Upper Arm Fracture

This occurs when there’s a break in your humerus. Breaks typically happen close to the shoulder or along the shaft (middle) of the bone. Like broken collarbones, they often happen due to falls or car accidents.

6. Frozen Shoulder

A frozen shoulder is when your shoulder stiffens and becomes painful without a known cause, although inflammation is believed to play a role. The condition often eases gradually on its own.

7. Calcific Tendinitis

Calcific tendinitis is when calcium deposits build up in or around the rotator cuff, causing symptoms similar to those of a frozen shoulder. The exact cause is unknown.

8. Shoulder Sprain

A shoulder sprain happens when ligaments in your shoulder are stretched or torn. This can happen to any of the ligaments of your shoulder. Sprains often occur due to sports injuries, falls, or accidents.

9. Separated Shoulder

A separated shoulder happens when there’s an injury to the ligaments that hold your shoulder to the collarbone. This can cause the ligaments to stretch or to tear completely.

10. Shoulder Osteoarthritis

Osteoarthritis is when the tissues of your joints become worn down, often due to normal wear and tear. While less common than knee or hip arthritis, shoulder arthritis can significantly impact those with it.

11. Shoulder Rheumatoid Arthritis (Ra)

RA is a condition in which your immune system attacks your joints. People with RA can experience significantly impaired shoulder function for about 1.5 yearsTrusted Source after the condition’s onset.

12. Cervical Radiculopathy

Cervical radiculopathy happens when a nerve in your neck becomes compressed as it moves away from your spinal cord. It can happen due to wear and tear, herniated discs, or bone spurs.

13. Brachial Neuritis

Brachial neuritis is when the brachial nerve, which supplies your shoulder and arm, becomes inflamed. Its cause is unknown. About 60 percent of the time, brachial neuritis affects your dominant side.

14. Brachial Plexus Injury

Your brachial plexus is a group of nerves that control movements in your arm and hand. This function can be affected when these nerves are damaged. Common causes are falls and accidents.

15. Thoracic Outlet Syndrome (TOS)

TOS is a group of conditions when the nerves or blood vessels around your collarbone and first rib become compressed. It can be caused by injury and repetitive motions.

What Does The Pain Feel Like?

Now that we’ve discussed some of the causes of arm pain and right shoulder pain let’s look at what that pain can feel like.

Pain Around The Upper Arm And Shoulder

This happens when the pain is localized predominantly in the area of your shoulder and the upper part of your humerus. The conditions that cause this can include:

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• Rotator cuff disease: Initially, pain is often felt at the front of the shoulder.
• Torn rotator cuff: Tears in the rotator cuff can include pain that begins near the shoulder.
• Dislocated shoulder: Pain from a shoulder dislocation is most acutely felt near the shoulder.
• Broken collarbone: The pain from a broken collarbone can be felt close to the shoulder, mainly when you try to move your arm.
• Frozen shoulder: This pain typically occurs gradually and feels dull and deep.
• Calcific tendinitis: Pain due to calcific tendinitis can be severe and come on suddenly, often in the morning.
• Shoulder sprain: You can feel pain from a shoulder sprain not only in your shoulder but also in the area of your upper arm and collarbone.
• Separated shoulder: The pain from a separated shoulder is felt around the shoulder and upper arm.
• Shoulder osteoarthritis and RA: People with shoulder arthritis often feel a deep ache in their shoulder and upper arm.
• Brachial neuritis: Pain from brachial neuritis is typically severe and most often happens in the area of the shoulder and upper arm.
• Brachial plexus injury: Pain from a brachial plexus injury can occur around the shoulder and upper arm and may be long-lasting.

Pain Between The Shoulder And Elbow

In some cases, pain can be felt in the area of the right shoulder and further down towards your right elbow. Some causes are:

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• Rotator cuff disease: Pain can radiate from your shoulder into the side of your upper arm.
• Torn rotator cuff: Shoulder pain may radiate down your arm to the elbow area.
• Dislocated shoulder: The pain from a dislocated shoulder can radiate down the upper arm.
• Upper arm fracture: A break in your upper arm can cause pain localized around the area of your shoulder and throughout your upper arm.
• Frozen shoulder: Pain from a frozen shoulder may also spread into your right bicep.
• Calcific tendinitis: Similarly to a frozen shoulder, pain from calcific tendinitis can spread down into your bicep area.

Pain From The Shoulder To The Hand

Many causes of right shoulder and arm pain are localized in the area of the shoulder and upper arm. But some can cause pain that can be felt down to your hand. These include:

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• Cervical radiculopathy: This condition can cause sharp pain that can move from the area of your neck and shoulder down your arm.
• Thoracic outlet syndrome: Pain from TOS can be present from your shoulder down to your hand and fingers.
• Brachial plexus injuries: As discussed earlier, this type of injury could affect your arm and hand.
• Pain with numbness
• Pain that occurs with numbness is often associated with conditions affecting your shoulder and arm nerves. The conditions that may cause this type of pain are:
• Shoulder dislocation: The injury that dislocates your shoulder may cause some nerves to stretch, leading to feelings of numbness.
• Upper arm fracture: An upper arm fracture can potentially lead to nerve damage, causing numbness.
• Cervical radiculopathy: This sensation is often described as “pins and needles,” it’s typically felt in your hand and fingers.
• Brachial neuritis: Nerve inflammation due to brachial neuritis is often associated with numbness in the shoulder and arm.
• Brachial plexus injury: These injuries can lead to numbness and potentially paralysis in the shoulder and arm.
• Thoracic outlet syndrome (TOS): TOS can cause numbness and tingling in the arm, hand, or fingers.

Burning Pain

There are several conditions in which pain may have a burning sensation. As with feelings of numbness, burning pain is often felt when nerves are involved. The conditions that can cause this type of pain are:

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• cervical radiculopathy
• brachial neuritis
• brachial plexus injuries
• thoracic outlet syndrome

Symptoms

In addition to pain, you may also experience some of the following symptoms in or around your right shoulder and arm:

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• moving your right shoulder or arm, such as when raising, dropping, or rotating your right arm
• lying down on your right side
• reaching for or lifting objects with your right arm
• swelling
• stiffness
• bruising
• tenderness
• loss of range of motion
• difficulty carrying out your daily activities, such as dressing, bathing, and cooking
• a feeling of weakness in the right shoulder, arm, or both
• a tingling or “pins and needles” sensation in your right hand or fingers
• a crackling or grinding sensation in your right shoulder when you move your right arm
• a visible deformity

Right Shoulder And Arm Pain And Heart Attack

You may think that heart attack pain may only radiate to your left shoulder and arm. However, according to the American Heart Association Trusted Source, heart attack pain can be felt in the shoulders and one or both arms.

If you or someone else is experiencing right shoulder and arm pain that occurs with any of the symptoms below, call 911.

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• chest pain or pressure that goes on for more than a few minutes
• pain in the jaw, neck, or back
• shortness of breath
• feeling lightheaded
• breaking out in a cold sweat
• nausea or vomiting

How To Treat It

Let’s look at how right shoulder and arm pain is treated.

Home Remedies

If your right shoulder and arm pain is mild to moderate, you can try the following things at home before making an appointment with your doctor.

Use the R.I.C.E. method: R.I.C.E. can be used shortly after an injury to ease symptoms and promote recovery. It includes:

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• Rest: Stop doing any activities that cause further pain or irritation.
• Ice: Apply an ice pack or cool compress to the affected area for 15 to 20 minutes several times daily.
• Compression: Wrap or bandage the affected area to help alleviate swelling.
• Elevation: Try to boost your right shoulder and arm to the level of your heart.
• Take over-the-counter (OTC) medications: Several types of OTC medications can help ease symptoms like pain and swelling. Some examples include acetaminophen (Tylenol) and ibuprofen (Motrin, Advil).
• Try some gentle stretches: Regular, gentle stretching can help improve flexibility and range of motion. In the next section, we’ll discuss some basic exercises that you can try out.
• Maintain good posture: Poor posture can place further stress on your shoulder and arm tissues.

If You Have To Go To The Doctor

If you talk with your doctor about right shoulder and arm pain, they may recommend the following, depending on the severity of your condition.

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• Immobilization: In some cases, limiting the movement of your shoulder or arm may help it heal. This is often achieved using a sling, brace, or cast. Your doctor will let you know when it can be removed.
• Corticosteroid injections: Your doctor can inject this medication into the affected area to help reduce inflammation.
• Prescription medications: Prescription pain medications may be given for severe pain. Oral corticosteroids can help ease inflammation. If you have RA, your doctor will likely prescribe a disease-modifying drug.
• Physical therapy: Your doctor may list exercises to help you regain strength, flexibility, and range of motion. Sometimes, they may recommend that you work with a physical therapist.
• Surgery: Surgery may be recommended when other treatments haven’t been effective or when damage is severe. The specific procedure used can depend on what’s causing your condition.

Exercises

Exercise can help reduce pain and improve your flexibility. A 2020 review of 16 studies found that exercise therapy can be just as effective at easing persistent shoulder pain as corticosteroid injections or decompression surgery. 

Below are three exercises that you can try to help reduce or prevent pain in your right shoulder or arm. You can do these stretches standing up or sitting down.

When doing any exercise or stretching, remember to always use good posture and never push yourself further than you can go. If you have any questions or concerns about an exercise, don’t hesitate to talk with your doctor first.

Improving Movement with Pliability’s Mobility App  

Pliability offers a fresh take on yoga tailored for performance-oriented individuals and athletes. Our app features a vast library of high-quality videos designed to improve flexibility, aid recovery, reduce pain, and enhance range of motion. Pliability provides daily-updated custom mobility programs for those interested in optimizing their health and fitness. It also includes a unique body-scanning feature to pinpoint mobility issues.

If you're feeling limited by pain or your ability to move, Pliability aims to complement your existing fitness routine and help you move better. Sign up today to get 7 days absolutely for free on iPhone, iPad, Android, or our website to improve flexibility, aid recovery, reduce pain, and enhance range of motion with our mobility app. 

23 Best Arm Mobility Exercises to Reduce Pain and Improve Movement

You can perform these exercises as part of a warm-up, cool-down, or recovery routine or do them daily to improve mobility, flexibility, and function in your arms and shoulders. 

1. Arm Circle

Skill Level

All Levels  

Body Part

Arms and Shoulders 

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• Hold both of your arms out to your sides at shoulder height. 
• Moving only from your shoulders, trace tiny circles in the air with your hands. 
• Start with small circles, making them more prominent with each rotation until your arms move as far as they can in each direction. 
• After about 30 seconds, switch directions. 

2. Scissor Stretch

Skill Level

All Levels

Body Part

Arms and Shoulders

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• Hold both arms out to your sides at shoulder height. 
• Keep your elbows straight, and move both arms straight before your chest. 
• Cross your left arm above your right arm. 
• Move your arms back behind your shoulders as far as possible. 
• Repeat the same motion, crossing your right over your left. 
• Alternate moving back and forth, switching your top arm with each rep.  

3. Overhead Dynamic Triceps Stretch

Skill Level

All Levels

Body Part

Arms and Shoulders  

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• Raise your left arm straight above your head and bend your elbow to lower your palm to your back. 
• Place your right hand near your raised elbow and gently pull it toward your body and down. 
• Pause, then release and straighten your arm back overhead. 
• Repeat this motion and switch sides.

4. Dynamic Cross-Body Shoulder Stretch

Skill Level

All Levels

Body Part

Arms and Shoulders

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• Bring your left arm up to shoulder height and across your body toward your right shoulder. 
• Hook your left arm around your elbow, then gently pull your right arm against your chest. 
• Pause, then release, extend your arm to your side, and repeat. 
• When you finish all your reps, switch sides.

5. Wrist Flexion and Extension Drill

Skill Level

All Levels

Body Part

Arms 

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• Hold your left arm straight out in front of your body at shoulder height with your palm facing up. 
• Pull back on your fingers with your right hand to feel a gentle stretch in your forearm. 
• Pause, then raise your palm toward your forearm, gently pulling the fingers back toward you. 
• Alternate here, then switch sides.

6. Forward Overhead Swing

Skill Level

All Levels

Body Part

Arms and Shoulders  

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• Start by standing with your arms to your side and feet about shoulder-width apart. 
• Take one small step forward on your left leg as you swing both arms overhead. 
• Swing your arms back down as you step back. 
• Repeat the same process while stepping forward with the other foot. 
• Alternate back and forth.

7. Lateral Overhead Reach

Skill Level

All Levels  

Body Part

Arms, Shoulders, and Abs 

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• Stand with your arms to your sides, feet about shoulder-width apart. 
• Take a small step forward, crossing your left over your right foot. 
• Reach overhead with your right arm and stretch your upper body to your left side, keeping your lower body rooted. 
• Lower your arm back down as you return to the starting position. 
• Repeat on the opposite side.

8. Shoulder Circles

Skill Level

All Levels  

Body Part 

Arms and Shoulders  

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• Stand with your feet about shoulder-width apart and maintain a tall, upright posture. 
• Keep your arms slightly away from your torso and begin to perform extensive, exaggerated circular shrugs, moving your shoulders forward. 
• Pause, then reverse the direction of the circles. Complete 10 reps in each direction.

9. Head Isolations

Skill Level

All Levels  

Body Part

Neck  

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• Stand with your feet about shoulder-width apart and maintain a tall posture. 
• Without moving your shoulders, nod your head to look at your chest and pause for a second. 
• Tilt your chin toward the ceiling (think of nodding in a “yes” motion). 
• Complete 10 reps in each direction.

10. Egyptian Reach

Skill Level

All Levels  

Body Part

Arms and Shoulders  

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• Stand with your feet shoulder-width apart and maintain a tall posture. 
• Reach and hold both arms out to the sides in a T position, with your palms rotated toward the ceiling. 
• Slowly internally rotate one shoulder until you reach your maximum range of motion. 
• Hold this position for a few seconds before slowly returning to the neutral T position. 
• Complete 10 reps on each side.

11. Shoulder Circumduction

Skill Level

All Levels  

Body Part

Arms and Shoulders  

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• Stand with your feet shoulder-width apart and maintain a tall, upright posture. 
• Place each hand on your shoulders with your elbows pointing out. 
• Trace small- to medium-sized circles with your elbows in a forward motion. 
• Repeat in the opposite direction. Complete 20 reps in each direction.

12. Straight-Arm Shoulder Circumduction

Skill Level

All Levels  

Body Part

Arms and Shoulders  

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• Stand with your feet shoulder-width apart and maintain a tall posture. 
• Hold both arms outward to the sides in a T position with your hands closed into fists. 
• Keep your elbows straight and actively reach outward as you quickly trace small circles with your fists in a forward motion at a moderate to quick pace before reversing direction. Complete 20 reps in each direction.

13. Quadruped Scap Pushup

Skill Level

Intermediate  

Body Part

Shoulders  

‍

• Start on the floor on your hands and knees with a neutral spine. 
• Keep your elbows straightened and push your upper back out as if you were forming a turtle shell across your upper back (you should feel a stretch). 
• Hold this position for 20 seconds before slowly returning to the neutral spine starting position. 
• Then, without holding the position at the top, repeat the range of motion at a moderate pace for ten reps.

14. Modified Side Plank And Rotational Reach

Skill Level

 Intermediate  

Body Part

Shoulders  

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• Start in a half-side plank with your knees folded, your right forearm on the ground, and your left arm reaching toward the ceiling. Be sure to place the supporting elbow directly underneath the shoulder. 
• Keep your hips pressed as high as possible and reach the left hand underneath the torso as if you are hugging yourself. 
• Pause for a second. 
• Return to the starting position with your left arm reaching the ceiling—complete 10 reps on each side.

15. Prone Swimmer Row

Skill Level

Intermediate  

Body Part

Shoulders  

‍

• Lie face-down on the floor with your arms extended and angled slightly away from your torso (forming the letter “A”). Both hands are held in fists, and your thumbs touch the floor. 
• Keep a long neck and your elbows straightened as you lift your fists behind you until you hit the edge of your range of motion (maintain the A shape). 
• Hold this position for 10 seconds. 
• Slowly release your arms back to the floor. 
• Next, without holding the position at the top, repeat the range of motion at a moderate pace for ten reps.

16. Prone Swimmer

Skill Level

Intermediate  

Body Part

Shoulders  

‍

• Lie on the floor face-down with your arms lengthened overhead. 
• Begin the movement by lifting only your arms off the floor (keep your head and torso down) and reaching out and down as if tracing the circumference of a big circle with your fingertips. 
• As you approach the bottom half of the movement, allow the arms to rotate naturally to touch the lower back. 
• Reverse the movement to return to the starting position and release the arms down to the floor—complete ten reps.

17. Prone Isometric Chest Press

Skill Level

Intermediate  

Body Part

Shoulders  

‍

• Lie on the floor face-down and place your hands comfortably on either side of your chest with the elbows pointing upwards (think of this as the bottom position of a pushup). 
• Keep your hands wide and evenly planted as you push both palms into the floor with firm, consistent pressure while keeping your head and torso on the floor. 
• Hold for 20 seconds, then release the press. 
• Next, without holding the position at the top, repeat the range of motion at a moderate pace for ten reps.

18. Child’s Pose

Skill Level

All Levels  

Body Part

Shoulders  

‍

• From a kneeling position, sit on your feet and lean your torso on top of your thighs, arms stretched overhead on the floor. You can widen your knees to make this position more comfortable. 
• Keep the arms long and press the hands firmly into the floor while pushing your back out toward the ceiling. Hold for 20 seconds. 
• Walk your hands over toward one side, keeping the arms long. Press the hands firmly into the floor while pushing the opposing armpit/ribcage out. Hold for 20 seconds before repeating on the other side.

19. Eagle Arms (Garudasana Arms)

Skill Level

All Levels  

Body Part

Shoulders  

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• Inhale and stretch your arms out to your sides. 
• As you exhale, bring them before you, swinging your right arm under your left and grabbing your shoulders with opposite hands. Consider you’re hugging yourself. 
• Let my right fingers press in my left palm if your palms can touch. If they can’t, press the backs of your hands together. 
• Inhaling, lift your elbows a few inches higher. 
• Exhaling, relax your shoulders down away from your ears. 
• Take a few breaths, repeating the elbow lift and shoulder roll, if you like. 
• When ready, switch sides so that your left arm is the bottom arm.

20. Reverse Prayer (Parsva Anjali Mudra)

Skill Level

Intermediate  

Body Part

Forearms and Shoulders  

‍

• Bring your hands behind your back, fingertips pointing toward the ground, and elbows bent. 
• Take a deep breath in. As you exhale, rotate your hands so your fingers point toward the ceiling, and then try to bring your opposite fingertips to touch. 
• When you inhale, let yourself sink into and feel the stretch, assessing if you should go deeper. 
• If your body wants a deeper stretch, move your hands closer as you exhale. This will move them up along the line of your spine. 
• If your palms can press fully against each other, concentrate on the thumb side of your hands and keep them gently pressing. 

21. Modified Version  

Consider doing a reverse arm hold if the reverse prayer is too tricky.  

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• Inhale and stretch both arms to a “T,” keeping palms facing down. 
• As you exhale, roll both shoulders forward. This rolls your palms so they’re facing behind you. 
• Inhale deeply. As you exhale, bend your elbows and let your hands swing behind your back. 
• Grab your wrists or elbows behind your back and gently pull away from the center. One arm will naturally be on top of the other. 
• When you’ve held this for five deep breaths with one hand on top, switch to the other and hold for the same amount of time. 

22. Cow Face Pose Arms (Gomukhasana Arms)

Skill Level

Intermediate  

Body Part 

Shoulders 

‍

• Inhale, stretch your right arm out to the side and turn it palm facing down. 
• Roll your palm back until your thumb points behind you and your shoulder is rolled forward. 
• Raise your left arm to the sky, bend the elbow to point toward the ceiling, and pat yourself on the back near your shoulder blades. 
• Exhale, bend your right elbow and tuck your forearm behind my back. The back of your right hand should rest against your lower back. 
• You want to gently clasp your hands together, as close to parallel to your spine as possible. Keep your hands moving together toward the space between your shoulder blades. 

23. Modified Version  

This modified version of the cow face pose uses a towel or strap to help ease the stretch if you have tighter shoulders.  

‍

• Put one end of the strap in your left hand. As you inhale, stretch your left arm to the side at shoulder height, palm up. 
• As you exhale, lift that arm straight up to the sky and bend my elbow as though to pat myself on the back. The strap should dangle down my back now. I can grab it with my right hand. 
• Wait until I’m naturally exhaling to gently pull the strap in opposite directions. 
• Sit in this stretch, slowly breathing in and out. As you inhale, let everything naturally lift. As you exhale, concentrate on gently rolling your shoulders down, moving your shoulder blades down your back. 
• Switch sides. Don’t be surprised if one side feels different than the other. 

24. Assisted Side Bend

Skill Level

All Levels  

Body Part

Arms and Shoulders  

‍

• Sit up straight. 
• As you inhale, sweep your hands out and up, meeting above your head. Flip your right palm to the sky and clasp your right wrist with your left hand. 
• As you exhale, root down into your pelvis and lean to the left, pulling gently on your right arm with your left hand. 
• Relax into this as you breathe deeply and slowly. 
• As the stretch continues, pay attention to your ribs. If they’re flaring out, shift them back so your spine stretches laterally and the stretch remains in my arm and side. 
• When you’re ready, switch sides and stretch the other arm.

25. Fingers Up And Down The Stretch

Skill Level

All Levels  

Body Part

Forearms and Wrists 

‍

• Stretch your right arm before you, keeping it at shoulder height. 
• Pull your fingers up as if you’re going to place your palm flat against a wall. 
• With your left hand, gently pull back the fingers of your right hand. Hold this stretch for at least three deep breaths. 
• Let your right wrist go limp, the fingers pointing down. Now, gently pull on the back of your hand. 
• Keep your fingers relaxed as you breathe at least three times here. 
• Switch and do your other side.

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How Often Should You Do Arm Mobility Exercises?

The simple answer to this question is every day. Like most exercises, small doses are better than doing nothing at all. Mobility exercises are low-intensity and usually do not require equipment. These movements can be done on rest days to relieve muscle and joint stress, but regular movement should be emphasized to keep them strong. 

Why Arm Mobility Is So Essential. 

Mobility is the foundation of all movements. Prioritizing mobility in your routine can ensure a strong foundation for the rest of your movement goals. This way, you can bounce back for the next workout when you add stressors to your body. 

Progressions Are Key to Arm Mobility Work. 

It is important to remember that mobility work is progressive. Going in all at once can impact the body and leave it feeling achy and sore. Slowly introducing a few movement patterns and increasing the intensity over time will allow the body to adapt and benefit from each mobility drill. 

How to Implement Arm Mobility Exercises Into Your Routine. 

Any mobility work is beneficial when done multiple times during the week. Establishing a consistent routine of a few shoulder exercises that work the entire shoulder joint mobility will help increase the shoulder’s capacity over time. Shoulder mobility work can be programmed pre/post workout or as a recovery day. 

Getting Started with Arm Mobility Exercises. 

On average, the minimum number of mobility sessions you can aim for is 2-3 times per week. If you work out more than 2-3 days per week, try to increase your mobility sessions to match the number of days you’re working out, and consider your rest days as mobility days.

Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

Pliability is an app designed to improve flexibility and range of motion with custom programs and an extensive library of instructional videos. Pliability helps those limited by pain or mobility issues move better, recover faster, and perform optimally. The app complements existing fitness routines and helps users get back on track when feeling off. 

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