Move of the Month: Shoulder Mobility

by GRP Rower Sophie Calabrese (with photos from GRP Biathlete Luke Brown)

Shoulder mobility is essential for everything from exercise to daily activities like simply reaching overhead without pain. The ability of your scapula to move correctly and freely helps to ensure proper shoulder mechanics. Here are 5 key exercises to improve flexibility, control, and strength through your shoulders.

1. Shoulder CARs (Controlled Articular Rotations)

Target: Shoulder joint capsule and stabilizers
Why: Improves joint control, maintains full rotational capacity, and reduces impingement risk.
How:

1. Stand tall, core engaged.

2. With one arm straight, draw the biggest possible circle through your shoulder joint without rotating your torso.

3. Move slowly — imagine scraping the edges of a sphere with your hand.

4. Perform 3 slow reps in each direction per side.

2. Wall Angels

Target: Upper back, rotator cuff, and scapular muscles
Why: Enhances scapular control and overhead mobility - great for posture and overhead athletes.
How:

1. Stand with your back, head, and ribs against a wall.

2. Start with arms in a “goalpost” position, elbows and wrists touching the wall if possible.

3. Slowly slide your arms up and down while keeping contact.

4. Do 3 sets of 10–12 slow reps, focusing on smooth movement and control.

3. Banded Overhead Y-Raises

Target: Shoulders, and upper back (lower trapezius muscles)
Why: Strengthening your lower traps improves your body’s ability to pull your scapulas down, ensuring proper motion when moving overhead.
How:

1. Hold a light resistance band with a wide grip in front of you with a 90 degree bend in your arms

2. Press your hands directly up, while focusing on your shoulder blades’ path, rather than simply moving your hands up.

3. Move slowly, adjusting grip width for comfort.

4. Perform 3 sets of 10–15 reps.

4. Scapular Push-Ups

Target: Serratus anterior and scapular stabilizers
Why: Builds dynamic control of the shoulder blades - vital for pressing, pulling, and injury prevention.
How:

1. Start in a plank position.

2. Without bending your elbows, retract your shoulder blades (let your chest sink slightly), then protract (push the floor away).

3. Keep the neck relaxed.

4. Do 2–3 sets of 10–15 reps.

5. Sleeper Stretch

Target: Posterior capsule and rotator cuff
Why: Increases internal rotation mobility - key for rowing, throwing, and pressing mechanics.
How:

1. Lie on your side with the bottom arm at 90° in front of you.

2. Use your top hand to gently press the forearm toward the floor.

3. Hold for 30–45 seconds, repeat 2–3 times per side.