Blog
A Pilates instructor shares her top four exercises to improve your shoulder mobility and ease sore shoulder muscles
Shoulder mobility problems are common, causing pain and interfering with daily life.
Fortunately, gentle practices like yoga and Pilates can help restore mobility and support long-term joint health.
I spoke with Jill Drummond, a NASM-certified personal trainer and Pilates instructor at Bodybar Pilates, who explained why most shoulder issues occur and recommended her favorite ways to help ease them.
“The shoulder is a complex ball-and-socket joint, supported by more than 20 muscles and offering the greatest range of motion of any joint in the body—making pinpointing and treating shoulder pain a challenge,” she says.
There are lots of things can cause discomfort in the area, such as muscle tightness, joint issues, poor posture, nerve impingement and even old injuries.
“Maintaining postural balance, dynamic mobility, and targeted strength training are essential for healthy, pain-free shoulders,” explains Drummond.
To help support your shoulders, try finishing your day with these four stretching and strengthening moves.
1. Mermaid twist to Z-sit
“This is a flowing Pilates stretch that opens the shoulders while engaging the obliques, abdominals, and back,” says Drummond.
“This dynamic movement is an ideal warm-up for any shoulder mobility routine, as it gently lengthens the muscles surrounding the shoulder joint, improves flexibility through the torso, and builds warmth to prepare the upper body for deeper stretching or strength work.”
Sets: 1-3 Reps: 5-8 per side
- Sit with one leg bent in front of you and the other bent behind.
- Sit up tall—imagine a string pulling you up through the crown of your head— and extend your arms out to the sides to shoulder height in a T-shape.
- Rest your hand on the floor, by the side of your front leg.
- Inhale, sweep your opposite arm overhead, stretching into a side bend.
- Exhale, rotate your torso to face the mat, placing both hands on the floor in front of you.
- Untwist to return to the side bend, then back to the starting position.
- Keep your hips in contact with the floor.
- Repeat on the other side.
2. Offering
“This is a foundational Pilates movement that builds shoulder strength and mobility while engaging the chest and abdominals,” says Drummond.
“This exercise promotes stability through the upper body and core, helping to improve posture and control during more advanced movements.”
Sets: 1-3 Reps: 5-8
- Start in a kneeling position with your hips on your heels or a elevated to engage your core.
- Hold a light to medium weight in each hand, elbows bent by your sides, palms facing up, spine upright.
- Straighten your arms, extending them forward to shoulder height.
- Return your arms to bent elbows with control.
- Maintain core engagement to prevent arching your back.
3. Child’s pose side reach
“This is a gentle stretch that lengthens the upper body and creates space through the shoulders,” says Drummond.
“This calming position releases tension through the back, ribs, and arms while encouraging deep, steady breathing to restore mobility and promote relaxation.”
Sets: 1-3 Reps: 5-8 per side
- Begin in child’s pose, kneeling with your buttocks in contact with your heels, head touching the floor and arms reaching forward.
- Place one hand on top of the other, keeping your hips stable to feel the stretch in your side body.
- Return to the starting position, then repeat on the other side.
4. Single arm side press
“This is a targeted movement that strengthens the shoulder and lats, key muscles for proper shoulder alignment and support,” says Drummond.
“It enhances stability, improves upper-body control, and complements a complete shoulder-strengthening routine.”
Sets: 1-3 Reps: 5-8 per side
- Stand, hip-width apart with a Pilates circle or rubber ball at your hip, holding it on the outside edge.
- Press your hand toward your hip, squeezing the circle or ball inward, engaging your shoulder and lats (the area just under the armpit).
- Release with control and to return to the starting position.
- Complete all repetitions on one side then switch sides.
