10 shoulder mobility exercises and stretches for pain relief

Got stiff or painful shoulders? Try these exercises and stretches recommended by our physical therapists to improve shoulder function and quality of life.

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Last Updated: May 7, 2025

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Table of Contents

Find relief from arm pain, shoulder pain, pinched nerves, & more.

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1. Standing child’s pose

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2. Wall slides

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3. Open book rotation

4. Seated cat cow

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5. Tricep stretch

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6. Seated assisted external rotation

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7. Resisted side raise

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8. Resisted forward shoulder raise

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9. Seated resisted rows

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10. Plank

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Table of Contents

Best shoulder mobility exercises

1. Standing child’s pose

3. Open book rotation

4. Seated cat cow

5. Tricep stretch

6. Seated assisted external rotation

7. Resisted side raise

8. Resisted forward shoulder raise

9. Seated resisted rows

Why shoulder mobility matters

Causes of limited shoulder mobility

PT tip: Stay the course

How Hinge Health can help you

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