Shoulder Mobility Yoga – 10-minute routine

Each month my Patreon community votes for the theme of the two exclusive classes they receive each month. This month’s 30-minute 40-minute class was all about the shoulders. Sometimes it’s a struggle to get things into the class, or there are different variations to include. The result is a complimentary shorter 10-minute routine of shoulder mobility yoga.

Shoulders are a super interesting joint. It’s one of the largest and most complex joints in the body. It’s been reported that the shoulder is actually the most commonly injured joint in the body.

You can view the video on YouTube. Maybe add it to a playlist? Above all, remember to subscribe to my channel. New videos are uploaded every Tuesday and Friday. However, for exclusive longer format videos sign up for my Patreon community. Patrons also get early access to all my videos, along with lots of other benefits.

Shoulder Mobility Yoga Exercises

People ask me all the time about exercises for specific body parts. The three most popular by far are hips, back, and shoulders. Shoulders are fascinating from a movement perspective. Many of my clients have had shoulder problems. In fact, my case studies for my RYT300 were all shoulder injuries.

Shoulder circles

One of the simplest things you can do for your shoulders is to simply move them. Shoulder circles are an easy way to mobilize and warm-up the body for shoulder mobility yoga exercises to come.

Roll the shoulder up towards the ears, back, down and around in a circular direction. Repeat for a minute, then reverse the direction. Key points in this exercise include noticing reduced range of movement when comparing right to left shoulder. Then also noticing any tension, tightness or ‘jumps’ during the motion.

Scrunch up & release

Quite often much of the tension in the neck, head and shoulders is due to scrunched shoulders. To relieve some of this tension draw both shoulders straight up towards the ears. Pause briefly, then slowly release back down.

The key points during this exercise is to release the shoulders down super slowly. When we move slowly we notice differences. Notice, on the release if the movement fluid. Or is there a ‘stuttering’ as the shoulder jumps it’s way down on the release?

Scapular Retraction

In a previous article, I declared scapular retraction one of the best shoulder mobility exercises. No surprise that it’s included in this shoulder routine. Sit facing the wall. Allow the forehead to rest on the wall. Place the hands on the back of the head and let the elbows connect to the wall. Keep the head and hands static, and from the shoulder lift and lower the elbows away from the wall.

Many of us are just disconnected from the movement of our back muscles so this is a great way to work the back body. If this feels uncomfortable try the variation in child’s pose.

Wall Slides

Begin sitting with your pelvis, back and head against the wall. The arms will come out the sides with the elbows bent like goal posts. Then, keeping the spine in neutral lift the arms overhead.

There are a few variations of the wall slide to mobilize the shoulders. The only requirements I have in this routine are to move slowly and notice the change in connection of the arms/hands to the wall. How is the right side moving differently from the left?

Shoulder & Neck Stretch

Lastly we finish with a stretch for the neck, and shoulders. One hand comes over the top of the head, draping the hand to the opposite ear. Using the weight of the arm let the head drop to the same side as the arm [left arm up, drop head to the left].

To make this more challenging then take the opposite arm behind, reaching the hand to the opposite hip. Repeat on the other side. Be gentle. Don’t force, or pull.

Want more shoulder mobility yoga?

As mentioned, this is a short routine to complement a longer format exclusive video I created for my Patreon community. Each month as a Patreon member you get to decide on the exclusive video content I produce each month.

Members get two longer yoga classes each month, and early access to all my content. Plus many other perks! Sign up today and unlock all the yoga classes [24 as of this moment] for just $10 a month. If you enjoy my yoga content, you’ll love Patreon. What are you waiting for? Sign up today!

Questions

• Do you have shoulder mobility issues?
• Is there a difference in the range of movement between your right/left shoulder?
• Which shoulder movement do you have issues with?