How do I improve shoulder mobility?
Work overhead range in stages: Restore thoracic extension and rotation, train scapular upward rotation, then load overhead positions gradually. Drills such as wall slides, prone press-ups, and controlled overhead carries build both the range and the control to use it.
Overhead range is not just the shoulder
Raising the arm fully requires the shoulder joint, the shoulder blade rotating upward on the ribcage, and the upper back extending. If the mid-back is stiff, the shoulder is asked to supply range it does not have, and the result is pinching, compensation through the lower back, or both.
A three-stage progression
- Thoracic spine: Foam roller thoracic extension and quadruped thoracic rotation, 8 to 10 controlled reps.
- Scapular control: Wall slides and serratus-focused work, keeping the ribs down and the lower back flat.
- Shoulder range: Band pass-throughs through a comfortable range, never forced.
- Load it: Half-kneeling overhead press and overhead carries to make the range usable.
The rib cage test
Stand with your back against a wall, lower back flattened, and raise both arms overhead. If your ribs flare and your lower back arches to get there, you are borrowing range from the spine rather than the shoulder. Working within the range you can hold with the ribs down is the range that actually counts.
Why loading matters
Passive range gained from stretching alone rarely holds. Half-kneeling presses and overhead carries teach the shoulder to stabilise in the position, which is what makes the range durable and useful for pressing, throwing, and hanging.
Frequency
Five to ten minutes most days, or attached to the start of upper-body sessions. Expect gradual change over four to eight weeks.
When to get it assessed
Sharp pain at the top of the range, painful arcs during lifting, night pain, or a history of dislocation or rotator cuff injury should be assessed by a physiotherapist rather than stretched through. More detail on the region is in The Shoulder Complex.
