Shoulder mobility encompasses overhead reach, behind-back access, cross-body movement, and rotational freedom. Complete shoulder function requires all four. Most people have restrictions in at least two areas. This routine addresses each movement pattern systematically. The sequence progresses from general movements to specific ranges, building mobility progressively throughout the session. Get your personalized shoulder routine: Start your 14-day free trial Overhead Reach Sequence Overhead mobility is often the first range lost with desk work. These exercises restore upward reach. JME 44 Starting with your hand at the side, bring your arm up, over your head, then back down to the side. JME 46 Starting with your hand at your side and your palm facing forward, move your arm up, over your head, then back down. Behind-Back Access Reaching behind your back requires extension, internal rotation, and adduction simultaneously. JME 49 Try to touch your hands behind your back - with one arm coming from above and the other below. JME 55 Bring your hands together behind your back and extend for a shoulder stretch. Cross-Body Movement Horizontal adduction allows reaching across your body and pulling movements. JME 52 Hug one arm across your body for a gentle stretch. JME 53 Hug one arm across your chest for a gentle stretch. Rotational Mobility Internal and external rotation support throwing, reaching, and pushing movements. JME 47 With your arms at a 90 degree angle, rotate them both up and down - keeping your shoulders in the same position. JME 68 With your arms parallel with the floor, rotate them both up and down at the same time - keeping your arms parallel to the floor. Combined Shoulder Movements Functional shoulder use combines multiple movements simultaneously. These exercises challenge that integration. JME 57 Make a controlled circle with one arm to your side. JME 75 With your hands in a fist and your arms straight, create a circle with your shoulders in both directions. Routine Guidelines This routine works best when performed 4-5 times weekly. Each movement gets 8-10 repetitions with controlled tempo. The full sequence takes 10-12 minutes. Prioritize the movements that address your specific restrictions when time is limited. Shoulder mobility responds well to frequency. Brief daily sessions produce better results than occasional longer sessions. Comprehensive Shoulder Health Mobility is one component of shoulder health. Rotator cuff strength, scapular stability, and postural awareness matter equally. simplmobility provides joint-specific programming addressing all shoulder needs in 2-3 minute sessions. Start Your Free Trial