Having optimal mobility in your shoulders and back is essential for maintaining good posture, preventing injuries, and performing various daily activities.

Whether you sit at a desk all day or engage in physically demanding tasks, incorporating exercises that target these areas can significantly improve your overall mobility and well-being. In this article, we will discuss seven effective workouts to increase the mobility of your shoulders and back.

1. Shoulder circles

Shoulder circles are a simple yet effective exercise to improve shoulder mobility. Stand with your feet shoulder-width apart and relax your arms by your sides.

Start by gently rotating your shoulders forward in small circles, gradually increasing the circle size. After a few rotations, reverse the direction and rotate your shoulders backward. Perform 10-15 circles in each direction.

2. Cat-cow stretch

The cat-cow stretch is an excellent exercise to mobilize both your shoulders and back. Start on all fours with your hands directly under your shoulders and your knees under your hips.

Begin by arching your back upwards (like a cat) while dropping your head towards the ground. Then, reverse the movement by dropping your belly towards the floor and lifting your head and chest upwards (like a cow). Repeat this flow for 10-15 repetitions.

3. Standing wall slides

Stand with your back against a wall and position your feet approximately a foot away from the wall. Begin by lifting your arms, keeping them straight, and sliding them up the wall as high as you comfortably can.

Slowly lower your arms back down to the starting position. Perform 10-12 repetitions of this exercise to enhance your shoulder and back mobility.

4. Bridge pose

The bridge pose is an excellent workout for increasing mobility in your back. Lie on your back with your knees bent and your feet flat on the floor. Place your arms alongside your body with your palms facing down.

Push through your feet and lift your hips off the ground while keeping your shoulders rooted. Hold this pose for 20-30 seconds before gently lowering your hips back to the ground. Repeat the bridge pose 8-10 times.

5. Thread the needle

Start on all fours in a tabletop position. Reach your left arm under your right arm, threading it through the space between your right arm and right thigh. Allow your left shoulder and head to rest on the ground.

Hold this position for 15-20 seconds, feeling a gentle stretch in your upper back and shoulders. Repeat on the other side, threading your right arm under your left arm.

6. Reverse shoulder fly

This exercise targets the muscles in your upper back, improving both shoulder and back mobility. Begin by standing with your knees slightly bent and a dumbbell in each hand. Hinge forward at the hips, keeping your back flat and arms extended downwards.

Slowly lift both arms out to the sides, squeezing your shoulder blades together. Hold for a second at the top and then lower the dumbbells back down. Aim for 10-12 repetitions of this exercise.

7. Child’s pose with shoulder stretch

Start by kneeling on the floor with your knees hip-width apart and your toes touching. Sit back on your heels and reach your arms forward until your forehead rests on the ground.

From this position, slide your left hand under your right arm, palm facing up, and rest your left shoulder on the ground. Hold this stretch for 15-20 seconds. Repeat on the other side, sliding your right hand under your left arm.

Conclusion

Incorporating these seven workouts into your routine can significantly improve the mobility of your shoulders and back. Remember to start slowly, gradually increase the intensity, and always listen to your body.

Consistency is key, so try to perform these exercises at least three times a week to experience the benefits of increased mobility in these essential areas of your body.