Improve Shoulder Mobility with Effective Exercises

Movement in the scapulothoracic joint is essential for optimal shoulder function, providing stability, mobility, and force transfer during arm elevation. Proper scapular motion ensures efficient glenohumeral mechanics and reduces impingement risk. Research shows that scapular dyskinesis—abnormal movement—can impair shoulder performance and increase injury risk (Kibler & McMullen, 2003). Reduced scapulothoracic motion may result from poor posture, muscle weakness (particularly in the serratus anterior and lower trapezius), or overuse patterns leading to soft tissue tightness and neuromuscular imbalance. Restoring mobility and coordinated scapular movement through targeted exercise improves shoulder efficiency, reduces pain, and prevents recurrent musculoskeletal dysfunction (Ludewig & Braman, 2011).

For those patients who have been told by me that they have reduced movement in their shoulder blades, this is an excellent video which describes an exercise which can help to restore the strength and mobility in your scapulo-thoracic joint. This will help improve the overall movement of the shoulder joints. If you hear some clicking during the movements, don’t worry this will just be your collar-bone (clavicle) joints moving.

Please note that if any of the exercises cause more than a mild discomfort (like a muscle stretch) then they should be discontinued.

Exercises for the shoulder blades.

Cliff Russell, Registered Osteopath

Osteostudio Serving the areas of East Grinstead, Forest Row, Lingfield and the Wider West Sussex area.