Stiff shoulders can creep in quietly, whether you spend hours hunched over a laptop or carry children and groceries throughout the day. To address this, Pilates instructor and Balanced Body Educator Portia Page has created a simple three-move shoulder routine suitable for all fitness levels. The only equipment required is a resistance band. Practised for just a few minutes in the morning or evening, these movements can help open the shoulders, ease built-up tension, and improve overall mobility. The routine also works well as a gentle warm-up before upper-body training.
Why This Shoulder Mobility Routine Works
The exercises are designed to be quick, effective, and low-impact, making them easy to incorporate into a daily routine without complicated equipment. Each movement focuses on improving natural shoulder motion, encouraging better posture, and reducing tightness caused by prolonged sitting or repetitive daily tasks. By targeting the shoulders, upper spine, and chest, this routine supports smooth, controlled movement while keeping the body relaxed and aligned.
The Three Shoulder-Opening Moves
Telescope Movement
The Telescope exercise improves shoulder blade mobility and encourages movement through the upper spine, while gently opening the chest and mid-back to support better posture. Stand against a wall with your arms at shoulder height and the backs of your hands resting on the wall, feet hip-distance apart. Alternatively, lie on your back with knees bent and feet flat on the floor.
Bend one arm and slowly glide the hand across the chest, continuing to rotate toward the opposite side until the hand passes over the other hand, if comfortable, before returning to the start. Repeat on the opposite side, allowing the feet to turn naturally with the torso and upper body. When lying down, let the knees gently sway side to side, either following the direction of the turn or moving opposite.
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Arm Circles with Internal and External Rotation
According to Page, arm circles with internal and external rotation help restore natural shoulder movement while lubricating the joint without strain. Stand tall or sit upright on a chair or box, keeping the ribs stacked over the pelvis. Reach the arms long by your sides and begin with small forward circles, then reverse the direction, keeping the shoulder blades quiet.
As the circles gradually increase in size, allow the shoulder blades to glide up, around, down, and wide. Keep the neck relaxed, pausing and resetting if tension appears. Add internal rotation by turning the thumbs back and palms outward as the arms begin at the sides, then move into external rotation and shoulder elevation as the arms circle upward.
Chest Expansion
Chest expansions help open the front of the body, promote shoulder extension without compression, and train the shoulders to remain relaxed on the ribs rather than lifting toward the ears. Stand tall holding a resistance band lightly in both hands, arms long by your sides.
Inhale to prepare. As you exhale, gently pull the arms slightly back, opening the chest without flaring the ribs. Hold the position for one to two breaths, then release with control. The movement should feel smooth and supported, not forced.
Restore Shoulder Comfort and Mobility
If you’re looking to restore shoulder range of motion, soothe irritated joints, and undo the effects of long hours at a desk or constant device use, Page encourages giving this routine a try. These three movements are designed to fit easily into daily life, helping you feel looser, calmer, and more mobile with consistent practice.
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