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Ready to improve your shoulder mobility? Have pain or struggle in certain shoulder positions? You'll learn a simple shoulder progression for mobility gains that last. Increase your range of motion and your strength in the end ranges. This routine is for anyone who wants to improve their shoulder mobility or even relieve shoulder pain if you have some in different ranges of motion. You'll learn why static stretching, while frequently recommended, doesn't help either mobility or pain. There are progressions in this routine. There's a basic version, then a progressive version. It's best to switch back and forth between the two. Exercise 1 trains a range of motion most people don't use. It works your internal and external rotators. Remember to keep your chin tucked, and your lumbar spine relaxed. Exercise 2 integrates your shoulders with your core. You'll need a wall to lean against for the basic version and a stability ball for the progression. Maintain core stability through the exercise, and do not let your rib cage flare out. Exercise 3 improves your shoulder range of motion. Avoid moving your head and spine during the exercise. For the progressions, you'll need something to hang from, a chair, or even gymnastics rings if you have them available. Exercise 4 trains abduction, flexion, and external rotation in the shoulders. You'll need a stretchy cable. If this video helped, hit the like, subscribe, and notify buttons. We're putting out new content each week to help keep you moving freely and without pain. IN THIS VIDEO 00:00 - Intro 01:00 - The problem 03:08 - Progression 1: Pinwheel → Prone Pinwheel 05:00 - Progression 2: Wall Rollout → SB Rollback 07:25 - Progression 3 - Scap Circles 12:01 - Progression 4 - Sword → Rotational Sword 13:35 - Routine summary 14:30 - Next steps RESOURCES AND LINKS MENTIONED 5 Movement EVERYONE Should Master for Pain-Free Shoulders: • 5 Movements EVERYONE Should Master fo... 3 Top Exercises to Wake Up SERRATUS ANTERIOR (PLUS Anatomy Explained): • 3 Top Exercises to Wake Up SERRATUS A... Shoulder Pain Solution: https://www.precisionmovement.coach/s... - eliminate shoulder pain with a 3 phase, easy-to-follow program that addresses the root cause of your pain, whether it’s shoulder impingement, rotator cuff tears, bursitis, scapular winging, serratus anterior dysfunction, or wear and tear. ROM Coach app (free!): https://www.precisionmovement.coach/r... - our beautiful mobile app to improve your mobility and help you achieve movement longevity, includes the Daily Movement Tuneup and gives you 3 new exercises that will activate every muscle and mobilize every joint in your body every 1-2 weeks (only 3-5 mins/day!) Medical Disclaimer The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.