A strength and conditioning coach shares 4 exercises that will help strengthen your shoulders and increase upper-body mobility.

Shoulder rehabilitation is made even more accessible with this four-motion mobility program that relieves upper body tension and strengthens the shoulders.

Strength and Conditioning Coach Vernon Griffithnamed the 2024 NSCA Tactical S&C Trainer of the Year, is known for developing a series of bulletproof mobility exercises for everyone from athletes to beginners, and the program is completely free to do. It can be used as a shoulder prep before an upper body workout or as a standalone regimen to strengthen weak or unstable shoulders.

Here’s how to do a short upper body routine and its benefits.

Check out Vernon Griffith’s 4-Move Shoulder Mobility Exercise.

You will need one or two of best resistance bands and a set of light weights to perform this program, or, if you have limited equipment, choose which shoulder exercises you want to add to your existing program. Griffith uses light weight plates, but you can also hold dumbbells.

To access a full range of motion during some of these movements, a training bench or box is ideal.

Half Kneeling Face Pull x External Rotation to Press

Griffith recommends “using two bands to make the resistance more constant and manageable,” but you can easily wrap one band and run your hands through both ends instead.

Start in a semi-kneeling position, looping the elastic bands together and attaching them to something stable in front of you at about chest level. Place your hands through the ends of the ribbons with your palms facing away from you. Extend both arms in front of you at chest level and engage your core, keeping your spine upright without widening your ribs.

Start by tensioning the band so you position yourself far enough away from the anchor point to take up any slack. Pull the bands toward you and squeeze your shoulder blades together, bending your elbows so that both arms form a 90-degree angle. Then raise both arms above your head and straighten your elbows; keep a straight line without allowing your arms to move forward. Reverse movement to the starting position.

The thicker the band, the more resistance your upper body will be subjected to when externally rotating.

Y-raise to W-press

“Stay firm on the bench and try to isolate your shoulder with light weights while focusing on the movement,” says Griffith.

Position the bench at a 45-degree angle and lie on your stomach on it with your feet on the ground on either side. Your chin should rest slightly above the bench. Hold a small weight in each hand and tighten your core muscles.

Start with your elbows bent at a 90-degree angle, palms facing down. Raise both arms above your head, keeping your elbows fully extended, then lower both arms to your hips. Reverse the movement by raising your arms above your head, then bend your elbows again and swing your arms back at a 90-degree angle. With your arms bent you create a W shape, and with your arms extended you create a Y shape.

Butterflies on shoulders with weights lying on stomach

Do this “load rotation” exercise with ease to maximize your range of motion.

Lie on your stomach and tighten your core, hips, buttocks and back muscles. Hold a weight in each hand. Start with your arms extended in front of you, off the ground, palms facing the ground.

Keeping your entire body tense, walk your arms back toward your hips, turning your palms to face the ceiling. Lightly touch the kettlebells behind your lower back, then return the movement to the starting position by turning the kettlebells face down again.

Think in a fluid motion rather than a stop-start approach, and continually engage your back muscles.

Ys, Ts and As supported

Each of the three arm positions should look like a Y, T or A. Start in the same position as above using a bench and hold a weight in each hand. Engage your core muscles and keep your chin tucked slightly.

Raise your arms overhead with a neutral grip (palms facing each other) and squeeze your shoulders together (Y), then lower your arms in front of you (an elevated bench allows this) and extend both arms out to the sides (T). ), squeezing your shoulder blades together with your palms facing the back of the room.

Bring the kettlebells back together in front of you using a neutral grip, then finally pull your arms back toward your hips (A), keeping a gentle bend in your elbows and palms facing the back of the room. Repeat.

The exercise teaches you to load your shoulders from a supporting position while lying down at different angles, strengthening your shoulders in all directions.

What are the benefits of shoulder mobility exercises?

The loaded mobility exercise combines strength and mobility to help increase the range of motion of the shoulder blades, shoulders and upper back and build healthy shoulders. If you’re going for a push-up workout (think: chest and triceps day), this procedure is excellent preparation. And you don’t need a lot of weight to reap the benefits.

Each movement should be done with control rather than speed, so focus on moving mindfully and flexing your upper body muscles to maximize tension.

As for your breathing, Griffith says, “Unless I want to exhale with a deeper range of motion or prepare for stability, I usually let the client dictate it.” But most importantly: don’t hold your breath.

Control, flexibility and mobility are the key to building a strong body, so take your ego out of the routine and move lightly. If you feel pain, stop exercising immediately and talk to a qualified personal trainer or doctor for advice.