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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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Woman-stretching-using-band-at-gym
Last Updated: May 7, 2025
Woman-stretching-using-band-at-gym
Table of Contents

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
2. Wall slides
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
10. Plank
Why shoulder mobility matters
Causes of limited shoulder mobility
PT tip: Stay the course
How Hinge Health can help you
References 

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