26 PT-Approved Shoulder Mobility Exercises for Better Flexibility

Does it hurt to reach overhead? Do your shoulders feel stiff or tighten during workouts? Do daily tasks like getting dressed or putting away groceries make you wince? If so, you may have restricted shoulder mobility, a common issue that can interfere with daily life and physical performance. Fortunately, shoulder mobility exercises can help you regain full range of motion and restore your quality of life. This article will discuss the benefits of improved shoulder mobility, what to expect with restricted shoulder movement, and effective exercises to help you get back on track. 

Pliability’s mobility app provides a fun, interactive way to improve shoulder flexibility and enhance performance. With step-by-step video tutorials and customized routines, you’ll be on your way to pain-free movement in no time.
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Why is Shoulder Mobility so Important?

Shoulder mobility plays a critical role in:
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• Maintaining proper posture
• Preventing injury
• Improving overall upper body strength
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Sedentary Lifestyle

A sedentary lifestyle that involves sitting hunched over for long periods can exacerbate shoulder mobility issues. "Our shoulders are our most mobile joints," says Christine Dang, PT, DPT, a physical therapist at Hinge Health. "They're designed for a wide range of movement, and if they don't get it, they can stiffen up and become less mobile." 

The good news is that you can do plenty to improve shoulder mobility so you can continue to do all the tasks you need to do and the activities you enjoy.
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Beyond the Gym and into Daily Life

Shoulder mobility is not just about your workout performance. It's also essential for your everyday life. Think about how often you rotate your shoulder to put on a shirt, wash your hair, store dishes away on a high shelf, or turn around to see your kid in the car.
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Fitness & Sports

Regarding fitness, "It's crucial for exercises like overhead presses or snatches," says Peloton instructor Matty Maggiacomo. He adds that bench presses, pull-ups, and specific yoga poses rely on proper shoulder function. 

You play sports like pickleball, tennis, or basketball. In that case, you'll need a good range of motion and strength in your shoulder to control your serve, swing, or shot, says Winnie Yu, a physical therapist and certified strength and conditioning specialist at Bespoke Treatments in New York.
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Injury Prevention

Healthy shoulder joints help prevent injuries, Yu says. "Without adequate shoulder mobility, you may begin to compensate at other joints surrounding the shoulder, such as the neck or cervical spine and mid back or thoracic spine," she says. 

"Over time, these compensatory movements may increase a person's risk of developing overuse injuries in the shoulders or surrounding areas."
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Causes of Poor Shoulder Mobility

"Poor shoulder mobility often stems from bad posture, prolonged desk work, and repetitive motions like typing," Matty says. When you spend long stretches in these hunched positions, over time, the muscles around your shoulder (e.g., biceps and upper back) can shorten and tighten, Yu says, potentially leading to shoulder mobility limitations.
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Overuse Injuries

Yu says overuse injuries from repetitive motions (e.g., throwing, lifting, reaching, and swinging) can also cause painful shoulder problems such as:
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• Bursitis
• Rotator cuff tears
• Arthritis 
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The good news? She says that building mobility in your shoulder and surrounding areas and learning how to move efficiently in life and the sports you enjoy can significantly reduce your risk of injury.
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Related Reading

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

Mobility and flexibility are often used interchangeably, but they’re different, says Alan Snyder PT, DPT. Flexibility refers to the muscle’s ability to lengthen. Mobility is the ability of the joint to move through its full range of motion. 

While they both refer to the overall range of motion in the shoulder, it’s essential to know where the limitation comes from. “As a physical therapist, joint mobility and the actual biomechanics of the ball and socket joint tend to play a much bigger role in dysfunction,” explains Snyder. 
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How Do I Know If I Have Poor Shoulder Mobility?

Poor shoulder mobility can affect your daily life and performance in the gym. Here are the common signs you should look out for:
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1. Pain In Shoulder

If you experience shoulder pain, it may be a sign of poor shoulder mobility. There are many potential causes of shoulder pain, but if you have limited mobility in tandem with the pain, it could indicate a mobility issue.
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2. Limited Range of Movement

You should be able to move your shoulder freely through a complete range of motion. If you notice any stiffness or limitations in movement, it could be a sign of poor shoulder mobility.
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3. Discomfort Lifting Your Arm

If you wince or feel discomfort lifting your arm, it could indicate a shoulder injury or poor shoulder mobility.
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4. Unable To Lift Arm Above Shoulder

Not being able to lift your arm above shoulder height can indicate a serious shoulder mobility issue.
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5. General Weakness In The Shoulder

If the muscles in your shoulder are weak, it can impact your overall shoulder mobility. You may notice this weakness when performing exercises targeting the shoulder or completing everyday tasks.
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6. Pain When You Move, Especially When You Reach Overhead

If you feel pain in your shoulder when moving, particularly when reaching overhead, it could be a sign of poor shoulder mobility.
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7. Grinding Sound In Your Shoulder

If you hear a grinding sound when you move your shoulder, it could indicate an issue with shoulder mobility.
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8. Pain At Night

Waking up in the night to shoulder pain can indicate poor shoulder mobility.
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What is Shoulder Impingement?

A shoulder impingement is where a tendon in the shoulder rubs against any surrounding soft tissue and bone, which causes discomfort when lifting your arm overhead. Some of the common symptoms of shoulder impingement are:
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• Pain on the top and outer side of the shoulder
• Weakness in arm
• Pain lifting arm overhead
• Pain or an aching feeling when sleeping
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If mobility exercises are done correctly, the effects of shoulder impingement should ease down within 1-2 weeks. Avoiding repetitive overhead movements such as swimming and tennis for a few days or a week can help to increase the recovery time. You shouldn’t stop moving your shoulder either, which is where the mobility exercises come in.
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Are You Getting the Frozen Shoulder?

Like shoulder impingement, you may feel many of the same symptoms as you would for a frozen shoulder. The main difference is that your shoulder will feel stiff, and the range of motion in the joint will be much less.
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Preventing Frozen Shoulder from Worsening

Frozen shoulder can also last much longer than shoulder impingement, anywhere from months to years. If you have these symptoms, it’s best to go to a medical professional to get this diagnosed.

Shoulder mobility exercises can be introduced when the shoulder can move again, which may take a while. Like shoulder impingement, you need to get some movement in the joint so that the condition doesn’t worsen.
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Arthritis Is Not Just for Older People!

Although more commonly found in older people, arthritis can affect anyone, as there are many different forms of this condition. 

Rotator cuff tear atrophy is arthritis that forms after a severe tear to any of the tendons connecting the rotator cuff muscles to the shoulder blade. Mobility can help prevent any type of arthritis by keeping the joints healthy.
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Should I Worry About the Clicking in My Shoulder?

Most of the time, when people say their shoulders click, grind, or crack a lot but don’t feel any pain, this is known as cavitation.
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Shoulder Clicking

This is similar to cracking our knuckles, in which trapped air/gas inside the joint is suddenly released because the joint has opened up. This isn’t a major thing to worry about, as it can happen repeatedly and doesn’t cause direct damage to the joint, but it should be avoided if possible. 

Using a variety of mobility exercises and strengthening exercises to strengthen the muscles surrounding the shoulder joint should decrease the clicking.
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How to Test Your Shoulder Mobility

• Stand up straight with your back against a wall.
• Lift your arms overhead, one at a time.
• Try to touch the wall without arching your back or moving your body.
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Shoulder Assessment

An evaluation by a physical therapist will give you the clearest picture of your current active and passive range of motion. At home, there's a simple test you can use to see where your shoulder mobility stands, Matty says. 
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• Begin standing with your back against a wall.
• Lift your arms overhead, one at a time.
• Try to touch the wall without arching your back or moving your body.
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You may not be able to reach the wall at all without straining or pivoting. You also may notice a difference in your range of motion between each shoulder. Either scenario means your shoulder mobility might need some work, Matty says. Aside from the wall test, he adds that you may notice some tension or impingement when doing arm or shoulder circles during a warm-up, indicating limited mobility.
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Range of Motion

Yu says you can also test where your range of motion is compared to that angle's maximum or goal range. If you notice pain during any movement, stop.
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• Abduction: Lifting your arm to the side and up (goal range: 180 degrees).
• Flexion: Raising your arm before you (goal range: 180 degrees).
• Extension: Raising your arm behind you (goal range: 45-60 degrees).
• External rotation: Lift your arm to the side and form an L shape with your palm facing the ground, then rotate your forearm so that your fingertips point toward the ceiling (goal range: 90 degrees).
• Internal rotation: Lift your arm to the side and form an L shape with your palm facing the ground, then rotate your forearm so that your fingertips point toward the ground (goal range: 90 degrees).
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Related Reading

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• Golf Mobility Exercises
• Upper Body Mobility Exercises
• Mobility Exercises For Runners
• Can You Over Stretch
• Squat Mobility Exercises
• Functional Mobility Exercises
• Why Stretching Is Important
• Foot Mobility Exercises
• Arm Mobility Exercises
• Hamstring Mobility Exercises
• Elbow Mobility Exercises
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• Bed Mobility Exercises
  
• What Are Mobility Exercises
  
• Full Body Mobility Exercises

27 PT-Approved Shoulder Mobility Exercises for Better Flexibility

1. Uncovering the Secrets of Shoulder Mobility Exercises

Shoulder mobility exercises enhance flexibility and ease tension in the shoulder joints to improve the range of motion. Physical therapists recommend these moves to help:
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• Restore function after an injury
• Reduce pain
• Prevent future injuries
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Improving shoulder mobility can help with overhead movements and even alleviate neck and back pain.
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2.  Standing Child’s Pose

This stretch promotes overhead motion and thoracic extension, or arch in your midback, which counters many of the negative effects that prolonged sitting may have.

How to do it:

• Stand with your hands resting on a sturdy surface, like a countertop or table.
• Take a few steps back as you lower your chest to the floor, hinging at your hips.
• Keep your arms straight with your head between your arms.
•  Return to standing.
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3.  Wall Slides

Unlike other more passive stretches, this active stretch will also engage your shoulder muscles.

How to do it:
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• Stand with your forearms on a wall at shoulder height and your fingers pointing up.
• Slide your forearms up toward the ceiling as you gently push your forearms into the wall.
• Hold this position at the top as you push into the wall gently.
• Slide your forearms back down the wall to return to your starting position.
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4. Open Book Rotation

This movement helps open the thoracic spine or midback. Mobility in that area is essential for mobility in the shoulder.

How to do it:
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• On a yoga mat on the floor, lie on your side with a pillow supporting your head. Your arms are straight out and resting on the floor before your chest. Your legs are stacked together, with your knees bent towards your chest.
• Reach your top arm up and behind you as you turn toward your opposite side. Keep this arm straight while your legs and other arms remain in the starting position. Your chest will open up toward the ceiling as you rotate.
• As you stretch into this position, continue to reach your arm and shoulder toward the floor behind you.
• Return your top arm and upper body to the starting position. Repeat on the other side.
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5.  Seated Cat Cow

This also stretches out your mid back and encourages you to move your arms back and forth.

How to do it:
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• To begin, sit in a chair with your hands clasped behind your head.
• Bend your chest and head towards your thighs to round your back. Focus on your breath as you hold this position.
• Extend your shoulders and head towards the top of the chair to arch the back.
• Come back to sitting.
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6. Tricep Stretch

This stretch helps improve shoulder mobility by targeting the muscles and connective tissues in the back of the upper arm. It contributes to an increased range of motion and flexibility in the shoulder joint.

How to do it:
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• Bring one arm overhead and bend your elbow so your hand touches the back of your head or neck.
• Place your opposite hand overhead on your elbow.
• Use your opposite hand to pull your elbow towards your head, sending your hand further down your back. 
• Hold the stretch.
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7. Seated Assisted External Rotation

This stretch is ideal for people with severe shoulder pain. It uses a stick to help propel the shoulder through several planes of motion.

How to do it:
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• Bend one arm to 90 degrees with your elbow at your side.
• Hold a stick between both hands while keeping your elbow in the starting position.
• Keep your elbow at your side while pushing the stick with your opposite arm to move your other hand to the side.
• Use the stick to move your arms back to the starting position.
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8. Resisted Side Raise

This move activates your rotator cuff muscles, so it’s the best bang for your buck.

How to do it:

• Anchor one end of a resistance band below your feet and hold the other in your hand.
• Lift your arm out to the side with your arm straight.
• Lower your arm back down to return to the starting position.
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9. Resisted Forward Shoulder Raise

This strengthens shoulder muscles but also provides a good range of motion.

How to do it:
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• Anchor one end of a resistance band below your feet and hold the other in your hand.
• Raise your arm toward the ceiling to stretch the band while you keep your arm straight.
• Return your arm to my side.
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10. Seated Resisted Rows

These are good exercises, especially if you’re returning from an injury. They keep your elbows closer to your body, putting less strain on your shoulder muscles.

How to do it:
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• Secure the middle of a resistance band around the bottom of one or both feet and hold the ends of the band in each hand.
• Extend your legs so there’s tension in the band, and extend your arms toward your feet.
• Bring your hands to the side of your ribcage by bending your elbows and pulling the band toward you.
• Extend your arms again to return to the starting position.
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11. Plank

Planks and side planks may seem strange choices for shoulder exercises, but they strengthen your entire upper body as well as your core. A strong and stable upper body is essential for holding your shoulder joint in position.

How to do it:
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• On a yoga mat or other soft surface, start on your hands and knees, arms straight, and hands placed directly under your shoulders.
• Extend your legs behind you, supporting my body on your hands and toes. Your body should form a straight line from the back of your head to your heels (like a regular, raised push-up position). 
• Hold this position, squeezing the muscles in my core and glutes to keep you in alignment. 
• Don’t let your hips dip toward the floor or pop up in the air.
• Relax your knees to the mat, returning to the starting position.
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12. Large Arm Circles

Large arm circles are dynamic exercises that help loosen the shoulder joint and muscles. They may also boost circulation and improve the range of motion.
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• Stand tall with your feet shoulder-width apart and your shoulders back.
• Extend your arms overhead, keeping my palms facing forward and my elbows straight.
• Lower your arms to my sides and down to the starting position to make a full circle.
• Complete ten forward arm circles. Then, reverse the movement to repeat in the opposite direction.
• Make sure you take my arm through its complete range of motion.
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13. Overhead Resistance Band Roll

The overhead resistance band roll requires a long, stretchy resistance band. This dynamic exercise engages upper back muscles and helps move your shoulder joint through a range of motion.
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• Stand with your back straight and my feet shoulder-width apart.
• Place my hands on the ends of a light resistance band and hold it in front of you with my arms straight at shoulder level.
• Keep my arms straight as you move them over your head.
• Continue moving the band behind my head, taking my arms in a backward circle. Go back as far as I can in a pain-free range of motion.
• Reverse the movement, bringing the band forward until it rests on my hips.
• Repeat the movement 10 to 20 times.
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14. Wall Angel

The wall angel exercise targets upper and lower back muscles for spinal mobility. It can strengthen scapular muscles, including the rotator cuff. It can help you work on the external range of motion in the shoulder joint and stretch tight chest muscles. Wall angels are one of many great posture exercises for people who sit or slouch a lot.
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• Stand with my back against the wall, knees bent, and feet about 4 or 5 in away. Keep my head, shoulders, back, and bottom against the wall.
• I bend my elbows to the sides, keeping them level with my head. I try to keep the backs of my hands and forearms against the wall. If I can't, I keep them as close to the wall as possible without sharp pain. As my mobility improves, I will be able to touch the wall.
• Keep my hands and forearms against (or close to) the wall as you slowly move my arms down until my hands align with my head.
• Slowly, I extend my arms over my head, keeping my hands and forearms in contact with the wall.
• Do 2 to 3 sets of 10 reps.
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15. Internal and External Shoulder Rotation with Weight

The American Academy of Orthopaedic Surgeons recommends internal and external shoulder rotation to strengthen the muscles that support your shoulders. The movement can build rotator cuff strength and improve shoulder joint mobility.

You will need a small, 1—to 2-lb dumbbell or weighted plate. The weight should be heavy enough to make the last reps difficult but not painful. You can increase the weight bit by bit as you get stronger. I also consider adding other rotator cuff exercises to my routine.
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• I lie on my back with my knees bent and my feet flat on the floor.
• Extend my left arm straight at shoulder level. Hold a dumbbell in my right hand and place my right arm to the side, with my elbow bent to 90 degrees. My right elbow should be on the floor and level with my shoulder. My right hand should be up toward the ceiling with my palm facing forward while I hold the weight.
• Keep my elbow bent and on the floor as you slowly move my arm back. Lower the back of my hand to the floor or as close to it as I can.
• Slowly, I bring my arm forward until the front of the hand touches the floor. If I can't go all the way down, go as far as possible without sharp pain. Keep my shoulder on the ground and my elbow touching the ground throughout the arc of motion.
• Repeat three sets of 15 reps on each arm.
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16.  Sleeper Stretch

The sleeper stretch may ease tension in the back of the shoulder, which improves mobility during internal rotation. This is helpful if shoulder tension makes it hard to wash my back.
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• Lie on my right side with my legs stacked on each other.
• I will bring my right elbow out to the side at shoulder height, with my arm bent and my fingers pointed toward the ceiling.
• Place my left hand on the back of my right hand and gently push or guide it down to the floor. I keep my elbow on the floor, letting my arm rotate forward.
• Lower my arm as far as I can without sharp pain. You will feel a stretch in the back of my shoulder. Hold for 15 to 30 seconds.
• Repeat 3 times.
• Switch to the left side and repeat.
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17. Thoracic Extension On a Foam Roller

While this move doesn’t directly target my shoulders, it can help improve thoracic spine movement (specifically extension and flexion), influencing shoulder position and mobility.
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• Lie face up on the floor with knees bent, feet flat on the ground, and middle of the back, just beneath shoulder blades, resting on a foam roll perpendicular to the body. Place both hands behind my head, elbows pointing out to the sides.
• Slowly extend upper back over foam roller toward the floor as far as is comfortable. Pause, then slowly return to the starting position.
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18.  Supine Pull-Over

This exercise helps improve overhead shoulder flexibility, which can be limited by tightness in the lats.
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• Faceup on the floor with knees bent, feet flat on the ground, and arms extended toward the ceiling directly in line with shoulders, holding a PVC pipe in both hands with an overhand grip.
• Keeping my core engaged and back flat on the floor, I slowly lower both arms above my head as comfortably as possible. Pause slowly and return to the starting position.
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19. Prone YTW

This shoulder mobility exercise targets my upper back and challenges my shoulder blades' (aka scapulae) ability to retract (think: pulling the shoulder blades together) and rotate. In turn, it improves control of my scapulae, influencing shoulder position and ability to reach in different directions.
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• Lie facedown on the floor with legs extended behind me, toes touching the ground, arms extended above my head, palms facing one another, and forming a "Y" with my upper body.
• Keeping my core engaged, I slowly lift both arms off the floor as high as comfortable, pause, and then return them back to the ground. Do five reps.
• Lower both arms down to the sides, forming a "T" with my body, palms facing forward. Slowly lift both arms off the floor as high as comfortable, pause, then return them to the ground. Do five reps.
• I keep my arms at my sides and bend both elbows so that my arms are bent at 90-degree angles. My upper body should form a "W." Slowly lift both arms off the floor as high as comfortable, pause, and then return them to the ground. Do five reps.
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20. Prone Swimmers

In this shoulder mobility exercise, I’ll target my scapular and rotator cuff muscles. It focuses movement at the shoulders and shoulder blades through most of the shoulder ranges. 
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• Lie facedown on the floor with legs extended behind me, toes touching the ground, and arms extended above my head, palms facing the ground. Bend elbows until fully flexed and place both palms on the upper back, directly below the head. The biceps should be next to the ears.
• Slowly lift both elbows off the floor, then extend both arms straight above my head. Then, sweep arms out and down as if swimming to meet at the lower back, rotating shoulders so palms are face up at the end of the movement.
• Pause, then reverse the movement to return to the starting position.
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21. Quadruped Serratus Push-Up

It may not seem like much, but this shoulder mobility exercise targets the serratus anterior, a fan-like muscle on the side of my ribcage that plays a key role in shoulder movement and assists in protraction. The key benefit is strengthening the protraction motion, which often gets missed when people focus on working on postural exercises.
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• Start in a table-top position on the floor, hands directly under shoulders, knees under hips, and toes resting on the floor. Gaze toward the floor.
• Keeping my back flat, core engaged, and arms locked straight, slightly to bring shoulder blades together, allowing my neck to lower to the floor.
• Drive through palms to and spread shoulder blades apart, and return to the starting position.
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22. Serratus Push-Up Into Downward Dog

Once I’ve mastered the quadruped serratus push-up, I progress to this plank variation, which strengthens the serratus anterior, stretches the lats, and improves thoracic extension. It’s a closed-chain shoulder exercise that can help with proprioception of overhead movement.
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• Start in a high plank position on the floor, hands directly under shoulders, legs fully extended, and toes resting on the floor. Your body should form a straight line from head to heels. Gaze toward the floor.
• Keeping my back flat, core engaged, and arms locked straight, slightly to bring shoulder blades together, allowing my neck to lower to the floor.
• Drive through palms to and spread shoulder blades apart, and return to the starting position.
• Press through palms and send hips back into a downward dog position. Slowly reverse the movement to return to the starting position.
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23. Reverse Fly

Like the high-to-low rows, the reverse fly exercise targets the upper back and thoracic muscles, which provide stability to the shoulder joint. This exercise requires a set of light dumbbells.

To do this exercise:
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• Hold a dumbbell in each hand.
• Stand with my feet shoulder-width apart, knees slightly bent.
• Engage my core and bend forward at the waist. Keep my back straight. My arms will be extended.
• Raise my arms away from my body. Focus on squeezing my shoulder blades together. Stop when I get to shoulder height.
• Slowly return to the starting position and repeat.
• Do three sets of 10 repetitions.
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24. Chest Expansion

Chest expansion is a good way to stretch my back muscles, open my chest, and increase the range of motion in my shoulders. It can also help expand my lungs so that I can receive oxygen better.

To do this stretch:
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• Stand tall with my feet together.
• Hold the end of a towel or exercise band in each hand, with my arms behind my body.
• I can use the towel or band to help me move my shoulder blades together and open my chest, which will cause me to look toward the ceiling.
• Hold this pose for up to 30 seconds. Repeat 3–5 times.
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25. Child’s Pose

Commonly known as a yoga move, Child’s Pose is an excellent way to open the shoulder joint into flexion (forward bending) and to stretch my latissimus dorsi, or lat, muscles. My lower back can also benefit from this pose.

To do this stretch:
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• Kneel on an exercise mat. Make sure my body is upright.
• Slowly, I crawl my hands forward until my arms are extended in front of me. Keep my gaze downward.
• Lower my torso onto my thighs and my forehead on the ground.
• Hold this position while taking three deep breaths. Repeat 3–5 times.
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26.  Half Shiva Twist

I sit with my legs extended in front of me. Bend one knee and place my foot on the opposite side of my body so that it forms a triangle with my straight leg. Reach both arms up over my head and twist to the side as I inhale.
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27. Bird Dog

Start on all fours and lift one arm forward and the opposite leg back, keeping them parallel to the ground. Hold for 5 seconds before returning to the starting position.
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How Often Should You Work On Shoulder Mobility?

Aim for two to three weekly sessions of shoulder mobility work. You don’t need them to be extensive to see improvement. Just five to 15 minutes of shoulder mobility exercises, whether that’s during a warm-up or as a workout, is all it takes. “Do dynamic stretches before workouts, [and] static stretches after,” he says. And remember: “Consistency is key, and listen to your body to avoid overdoing it.”
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4 Essential Safety Tips for Shoulder Mobility Exercises

1. No Pain, No Gain? Wrong!

Forget that old saying about pushing through the pain. When doing shoulder mobility exercises, stop immediately if you feel any sharp or shooting pain. You may feel slight discomfort as you stretch and work tight areas; that’s normal. Feeling pain could indicate that you’re aggravating an injury or doing the exercise incorrectly. Either way, it’s best to stop and reassess.  
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2. Breathe in. Breathe Out. 

Breathing is critical to doing any exercise safely, including shoulder mobility exercises. It helps relieve stress and tension in your shoulders, back, and the rest of your body. Proper breathing may also help you do an exercise or stretch for longer.  
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3. Don’t Rush: Start Slowly

If you’re new to working out or doing shoulder exercises, don’t try to do too much too soon. Start with a few shoulder mobility exercises and stretches first, then add more as you build your strength.
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4. Get Checked Out

If you’ve had shoulder surgery, an injury, or a lot of shoulder pain, you must check with your doctor or physical therapist before doing shoulder mobility exercises and stretches.
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Adopting Healthy Habits to Support Maximum Mobility

Water helps to keep your joints lubricated. Synovial fluid is a thick liquid that occurs naturally in your body. It helps to reduce friction between your joints and cushion any impact. Staying well-hydrated allows your body to maintain healthy synovial fluid levels, which can help support mobility.  Dehydration can lead to stiffness and decreased mobility, so ensure you drink enough water throughout the day.
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Rest Up: Sleep Helps Your Body Recover

Your body does a lot of work while you sleep. Muscle tissue repairs itself and recovers from any damage that may have occurred during the day, including any wear and tear from exercise. Lack of sleep has been linked to decreased muscle strength and increased risk of injury. Aim for 7 to 8 hours of sleep daily to support your mobility.
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Eat for Mobility: Nutrition Matters

Your body needs the right fuel to support healthy mobility. Make sure you are getting enough nutrients to support your body, including:
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• Proteins
• Carbohydrates
• Healthy fats
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Proteins help to repair muscle tissue and build strength, while healthy fats can reduce inflammation and support joint health. Carbohydrates provide the energy your body needs to perform during physical activity. Eating a balanced diet can help improve your physical abilities and decrease the risk of injury.
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Take Breaks: Recovery Is Critical for Mobility

When performing any type of physical activity or exercise, make sure you are taking regular breaks to allow your body time to rest and recover. This is especially important if you are trying to improve your shoulder mobility, as the joints and muscles around your shoulders will need time to recuperate to avoid stiffness and injury.
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Improve Your Flexibility with Our Mobility App Today | Get 7 Days for Free on Any Platform

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• Improve flexibility
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• Enhance range of motion
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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 ability to move, Pliability aims to complement your existing fitness routine and help you move better. 

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