Rebuild your shoulders (stability & mobilty routine)

The structure of our shoulders allows our arms to have an enormous range of motion. They are made up of a complex anatomy of bones, ligaments and muscles which need to be used dynamically to keep them healthy.

It is very common for shoulder dysfunction to develop slowly, and because of this it often gets ignored until the problem has become quite significant.

Healthy shoulders require a diverse range of movement and loading to maintain both stability and range of motion. Quite simply the reason shoulder problems are so common is because we don't tend to use our shoulders in a very dynamic way, whether we have a sedentary lifestyle or not. As it is always easier to maintain health than regain it, I believe it is worth incorporating a little shoulder prehabilitation into your routine to avoid a whole host of injuries and to enjoy the freedom of movement enabled by cared-for shoulders.

One of the first things we can do with the shoulder is to restore 'normal' function. By normal function I mean: have a basic level of flexibility and strength in all directions, without pain. When we restore normal function many of the aches, pains and niggles of the shoulder resolve because we are treating the root of many shoulder problems.

This routine is designed to strengthen and stabilise the whole shoulder girdle and increase scapula stability, while improving range of motion. It can be used to rehabilitate minor injuries, although if you are experiencing significant shoulder pain then you should come and see me or another professional for assessment and guidance.


  • shoulder rolls 2xx5
  • arm circles 2x5
  • wide fly pulses x15
  • german arm swings x15

Band work

  • scapula rolls 2x15 each side
  • external rotation x15 each side
  • adduction x15 each side
  • abduction x15 each side
  • overhead, lateral and drop rotations 2x15 on each


  • shoulder dislocates x10

Floor work

  • scapular pushup x15
  • table rocks x15

Additional exercises to try

  • passive hang from a bar
  • overhead, lateral and drop rotations with band anchored in front instead of behind

This routine can be done 2-4 times a week or as a warmup for shoulder heavy workouts. If you have any questions please leave a comment.