Shoulder Mobility Program: 10 Minutes to Fix Your Shoulders with MKT Fitness

Shoulders are the Bodies Most Mobile Joint

The Shoulder is involved in every functional movement. Adequate shoulder mobility is a prerequisite for gymnastics and weight lifting. I understand as well as you that there are other factors that go into all of these movements such as core strength and positioning, but recently I have had a lot of questions and concerns about the shoulder so let’s focus on that.

Understanding Shoulder Anatomy

Understanding the anatomy of a shoulder will help when researching and pinpointing your limitations when it comes to overhead mobility. Check out the anatomy first to help you understand what you’re reading. Next understanding the function of the shoulder is important. Your shoulders are responsible for many movements. In this article, we will focus on three to improve: Abduction, external rotation, and flexion.

Abductionexternal rotation and flexion of the shoulder all work together when performing overhead movements.  If one of these is not functioning properly then the others will be overly taxed and can result in injury. Take yourself through a simple ROM test in these 3 areas and see which one gives you the most trouble. 

Dialing It In

Be patient. It takes on average 3-6 months to see significant changes in mobility and soft tissue. Especially with the Shoulder, you have to put in your due diligence to see improvement. The easiest plan of attack is to perform your movements in the morning, at lunch and before you go to bed. For your viewing pleasure I have listed a sample routine below. Focusing on these movements to help improve both soft tissue problems and mobility. Enjoy!

10 Minute Shoulder Mobility Fix
Performed 3-5 times daily:

Towel stretch 3×30 sec (can be done with a resistance band)

Wall dog 3×30 sec 

Pole Pec stretch 3×30 sec each arm 

Wall slides 3×15 (can be turned in to a stability exercise if you hold the position at the top for 30 sec)

PVC pass through 3×15 (maintain external rotation with shoulder throughout movement)

Single arm scapular retraction 3×20

This routine takes no longer than 10 minutes to complete. Stay committed for 3 weeks and I promise you will notice a difference. Big lifts and impressive gymnastic skills are only possible if we have adequate mobility. 

Schedule a No Sweat Intro today and we can talk about a customized shoulder mobility program.


By Kevin Downs, CF-L1, CSCS

I specialize in helping those new to exercise and CrossFit or “beginners”. I really enjoying getting people excited in being healthy and changing…LEARN MORE About Kevin


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