Move · Videos · Mobility · 15 min

Gentle Follow-Along Routine for Stiff Shoulders

Gentle Follow-Along Routine for Stiff Shoulders — video by Virtual Hand Care Play · 14:34

Video by Virtual Hand Care on YouTube · Open on YouTube

A real-time routine of eight one-minute shoulder movements: shrugs, shoulder-blade squeezes, outward rotation, reaching back, hands up the back and arms overhead. Designed for stiff or arthritic shoulders; done standing, no equipment.

  • 15 min
  • Beginner
  • Low impact (no jumping)
  • No equipment

Good forHealthy ageing

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Step by step 8

Tap a time to watch that step in the video.

  1. Shoulder shrugs: lift the shoulders to the ears for five counts, then lower them, for one minute. 0:40
  2. Shoulder rows: elbows bent at your sides, pull them back and squeeze the shoulder blades, hold for five. 2:15
  3. Outward rotation: elbows tucked in at your sides, move the hands apart and hold for five, as far as is comfortable. 3:40
  4. Shoulder extensions: standing tall, take straight arms back behind you as far as is comfortable, hold five. 5:26
  5. Hands behind the back, palms in: rest them on your bottom or lower back and hold for five counts. 6:55
  6. Hands up the back: slide the backs of the hands up your back as high as you can and hold for five. 8:32
  7. Arms up: raise the bent arms in front of you, straighten the elbows only if you can, hold for five. 10:11
  8. Hands behind the head: palms up and elbows bent, lift the hands behind your head, elbows wide if comfortable. 11:53

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

Form cues from the coach

  • Keep the elbows tucked into your sides for the outward rotations
  • Squeeze the shoulder blades together as you pull the elbows back
  • Only move as far as is comfortable; one arm may go further than the other

What it works

Tap an area for more videos that work it.

Joints it uses light on the joints

  • Shoulders movesshrugs, rows, rotations, raises and reaches, no weights
  • Elbows movesbending and straightening with arms raised
  • Upper back movesshoulder-blade squeezes, arms back

Easier option from the coach: One arm at a time is fine; stay within a comfortable 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 Virtual Hand Care; 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