6-Step Mobility Routine For Shoulder Stiffness Relief

If you are looking for shoulder stiffness relief, then the first step is to get them moving! The thing is, our shoulders are our most mobile joints, however it’s common to go the whole day without moving them very much.

How much do you move your shoulders each day?

Reaching up to wash your hair, grabbing your favourite coffee mug, moving your hand from your keyboard to your mouse, some gentle swaying when walking? Not a whole lot of action or variety.

But your shoulders are capable of MUCH more, and they don’t get the opportunity in many of our daily routines.

With this lack of movement day after day, week after week, it’s no wonder your shoulders eventually feel stiff and tight!

However, spending some time moving your shoulders helps to reduce that achy feeling and leaves them feeling lighter and more relaxed.

The key is knowing all the ways your shoulders can move, and that’s what I’m here to help you with.

I have a 6 step routine that will move your shoulders through their full range of motion which is a perfect way to find shoulder stiffness relief.

Who This Routine Helps

This is especially helpful if you:

Spend most of your day at a computer
Notice tightness in your shoulders, neck, or upper back
Feel stiff when reaching overhead
Have a dull ache in your shoulder blade

If that sounds like you, this quick routine is for you.

See the Movements in Action to Relieve Stiff Shoulders:

Step-by-Step Mobility Routine To Release Tight Shoulders

I’ve written out the instructions below, and you can also grab your own PDF guide of this routine so it’s easy for you to do everyday! PLUS get a bonus guide to reduce stiffness in your neck and upper back.

Move slowly, gently, and only in ways that feel comfortable. Repeat each movement 5 times for each shoulder.

1. Arms Up and Down (Sides)

Abduction and adduction for shoulder stiffness relief

With your palms facing forward, reach your arms out to the sides and all the way above your head.
Then slowly reach out and down.

2. Arms Up and Down (Front and Back)

Flexion and extension for shoulder stiffness relief

Turn your palms inward.
Reach up, then bring your arms forward and down, continuing the motion back behind you as far as feels good.
Reverse the direction.

3. Reach Across

Horizontal adduction and abduction for shoulder stiffness relief

Open your arms out to the sides.
Reach one arm across your body toward the opposite shoulder.
Come back to center and repeat on the other side.

4. Horizontal Rotation

Horizontal internal and external rotation for shoulder stiffness relief

Bring your elbows to shoulder height with a 90° bend.
Keeping elbows steady, rotate from your shoulders to lower your hands down as far as comfortable.
Return to starting position.

5. Neutral Rotation

Neutral internal and external rotation for shoulder stiffness relief

Keep elbows at 90° and close to your waist.
Draw your forearms backward.
Then rotate one forearm inward, return to center, and repeat on the other side.

6. Arm Circles

Circumduction for shoulder stiffness releif

Make big, slow circles with your arms — 5 in each direction.
Stay relaxed and breathe steadily.

Tips & Common Mistakes

If one shoulder feels tighter than the other, it is helpful to do this routine one side at a time.
Don’t rush. Slow, controlled movement will protect your shoulder, but also makes the routine more effective at reducing stiffness and improving joint health.
Stay in your pain-free range. You may experience a dull feeling of discomfort while moving through the stiffness, but stop if you feel sharp pain.