Move · Videos · Mobility · 7 min

7-Minute Shoulder Mobility Routine with a Stick, Seated or Standing

7-Minute Shoulder Mobility Routine with a Stick, Seated or Standing — video by Memorial Sloan Kettering Cancer Center Play · 7:27

Video by Memorial Sloan Kettering Cancer Center on YouTube · Open on YouTube

Memorial Sloan Kettering fitness specialists lead a gentle routine with a broom handle, cane or light bar, seated or standing: overhead lifts, rowing-style shoulder rotations, side pushes, curls, a behind-the-back chest opener and shoulder-blade squeezes, then a side stretch.

  • 7 min
  • Beginner
  • Low impact (no jumping)
  • No equipment
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Step by step 6

Tap a time to watch that step in the video.

  1. Overhead lifts: hands a little wider than the hips, breathe out and raise the stick only as far as is comfortable. 0:25
  2. Kayak rotations: push one shoulder forward then the other, then draw each elbow back to open the shoulders. 1:15
  3. Side pushes: one hand pushes the stick across so the other arm reaches out to the side, then switch. 2:13
  4. Curls to the shoulders and forehead, then lift the stick overhead one arm at a time, breathing out as you lift. 2:47
  5. Chest opener: stick behind the back, lift the chest and pump the arms away; then elbow-back squeezes. 5:00
  6. Side stretch: hands together, arms straight and tummy in, reach over to each side. 6:26

The steps are a summary in our words, checked against the video — the coach shows every move.

Form cues from the coach

  • Lift only as high as you feel the stretch, then lower
  • Breathe out as you lift the stick
  • Squeeze the shoulder blades together as the elbows draw back

What it works

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Joints it uses light on the joints

  • Shoulders movesstick lifts overhead, rotations, side pushes
  • Elbows movesstick curls, elbows drawing back
  • Upper back movesshoulder-blade squeezes, side stretch

Easier option from the coach: Seated in a chair; lift only as high as is comfortable; light stick

A guide to the joints this video’s moves load, from what the coach does — not medical advice. Some ache is normal; stop if a joint hurts sharply. How joints are rated

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Video by Memorial Sloan Kettering Cancer Center; the summary, steps, cues, body areas and joint notes are Notbroken’s, written from what the coach actually does in the video and checked a second time. Warm up first, take the easier options until a move feels easy, and stop if you feel sharp pain, chest pain or dizziness. General instruction, not advice for your body. About & safety