Move · Videos · Mobility · 20 min

20-Minute Real-Time Shoulder Stretch and Mobility

20-Minute Real-Time Shoulder Stretch and Mobility — video by AskDoctorJo Play · 20:25

Video by AskDoctorJo on YouTube · Open on YouTube

A physical therapist leads a real-time seated shoulder session: circles and arm lifts, upper trap, cross-body and triceps stretches, shoulder-blade squeezes, a rhomboid stretch, a diagonal 'draw the sword' pattern and a chest opener. Suits stiff or achy shoulders.

  • 20 min
  • Beginner
  • Low impact (no jumping)
  • No equipment
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Step by step 10

Tap a time to watch that step in the video.

  1. Warm-up: shoulder circles forwards and backwards, a T opening, then arm circles if comfortable. 0:25
  2. Shoulder flexion: thumbs up, lift both arms in front to about shoulder height and lower slowly, shoulders down. 1:33
  3. Scaption: the same lift at about 45 degrees out to the side, in a pain-free range without hiking your shoulders. 3:01
  4. Upper trap stretch: sit on one hand, reach the other over your head and gently pull to the side; 30 seconds. 4:33
  5. Cross-body stretch: pull one arm across your chest at the elbow or upper arm; 30 seconds each side. 7:24
  6. Triceps stretch: hand behind your head, use the other hand to lift the elbow towards the ceiling; each side. 10:13
  7. Shoulder-blade squeezes: squeeze back and down for 3 to 5 seconds, keeping your shoulders away from your ears. 13:02
  8. Rhomboid stretch: clasp your hands and punch forward, tuck your chin and round your upper back; 30 seconds. 14:34
  9. Draw the sword: thumb down by the opposite hip, then sweep the arm up and out, opening your hand as you go. 16:03
  10. Chest stretch: clasp your hands behind you, push them down and out and lift your chest; use a towel if needed. 18:53

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

Form cues from the coach

  • Lift with thumbs up and keep your shoulders from hiking toward your ears
  • Stretch to mild tension you can hold for 30 seconds without pain
  • Squeeze your shoulder blades back and down rather than pushing with the elbows

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Neck movesupper trap stretch
  • Shoulders movescircles, arm lifts, sword pattern, stretches
  • Upper back movesscapular squeezes, rhomboid stretch

Easier option from the coach: Seated throughout; stay below shoulder height and use a smaller range

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 AskDoctorJo; 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