Sometimes, building strong shoulders in the gym isn’t enough. If you’re dealing with tightness, discomfort, or recurring pain, it may be time to focus on mobility and control with guidance from a physiotherapist.
Rebecca Bossick, lead physiotherapist at One Body LDN, shares five simple movements designed to release tight traps, improve rounded posture, and ease everyday shoulder aches. These exercises can be done at your desk or before and after workouts, making them both practical and effective.
If you can spare just 10 minutes a few times a week, these are the key moves worth adding to your routine.
Why Shoulder Mobility Matters
“The shoulder is one of the most mobile joints in the body, but that freedom also makes it one of the least stable,” explains Bossick. Long hours of sitting and repetitive movements without proper balance can gradually train the shoulders into poor patterns.
Over time, tight traps, rounded shoulders, and slumped posture can lead to persistent niggles that may progress into strains or postural dysfunction.
While desk-based workers benefit greatly from regular movement breaks, these exercises are suitable for anyone looking to improve shoulder function and reduce discomfort.
Bossick notes that conditions such as rotator cuff strains, shoulder impingement, and frozen shoulder are often linked to internally rotated shoulders and tight chest muscles. As the smaller stabilizing muscles weaken, factors like poor lifting technique, skipped warm-ups, and repetitive strain can worsen the issue.
“These injuries often persist because people either stop moving completely or push through pain,” she says. “What the shoulder truly needs is controlled, consistent movement that strengthens and stabilizes the joint.”
Five Moves That Actually Help
1. Scapula Retractions
Stand tall and gently squeeze your shoulder blades together, holding for a few seconds before releasing. This helps activate proper postural muscles and reduces overuse of the upper traps, a common source of tension for desk workers.
2. Wall Angels
With your back and arms against a wall, slowly raise and lower your arms in a controlled “snow angel” motion. Though deceptively challenging, this movement improves coordination and mobility between the shoulder blades and upper back, supporting overhead movement and daily comfort.
3. Resistance Band External Rotations
Anchor a light resistance band at elbow height. Keep your elbow close to your side and rotate your hand outward. This exercise targets the rotator cuff, a group of small but essential muscles that stabilize the shoulder and help prevent injury.
4. Face Pulls
Using a resistance band or cable, pull toward your face with your elbows lifted. This strengthens the rear deltoids and mid-back muscles, helping to open the chest and maintain an upright posture.
5. Y-T-Ws
Either lying face down or hinging forward at the hips, move your arms to form the letters Y, T, and W. This endurance-based exercise trains the deep stabilizers of the shoulder, improving control, balance, and upper-back strength.
Final Thoughts on Consistency
Starting small and staying consistent is key. Doing these exercises intensively for a short period, then stopping altogether, won’t deliver lasting results.
“Even ten minutes, three times a week, is enough to notice a change,” says Bossick. “Prioritize slow, controlled repetitions rather than heavy resistance. As confidence builds, you can gradually introduce bands or light dumbbells.”
Simple habits like scapula retractions or gentle shoulder rolls throughout the day can ease tension and reinforce better posture.
“Think of it as retraining your body,” Bossick explains. “You’re reminding your muscles how to move well, even when your environment doesn’t change.”
She adds, “You wouldn’t wait for your teeth to hurt before brushing them. Your joints deserve the same care. A few minutes of focused movement each week can be the difference between ongoing aches and a body that feels strong and capable.”
