SteadyStrong
Joint MobilityFully seated15 minutes

Shoulder Range of Motion

Fifteen minutes of careful shoulder movement to keep dressing and reaching easy.

Building upLast reviewed 24 September 2026
Shoulder Range of Motion: Two older women with mats preparing for a gentle mobility session outdoors

Start guided session

8 steps · about 15 minutes. You can pause at any time, and every step shows a gentler alternative.

Step instructions shown as you goThree paces to choose from
Length
15 minutes
Effort
Gentle
Position
Seated
Steps
8
Arms & shouldersA chair, optional a towel or cane

Why this routine helps

Three reasons this session is worth your ten minutes, and what you should notice changing over the first few weeks.

  • Preserves the reach needed to dress and wash
  • Eases the shoulder stiffness of arthritis or frozen shoulder
  • Improves posture by releasing a rounded upper back

Safety cues for this routine

Read our full safety guidelines if this is your first week of exercise, or if anything here feels unclear.

Step by step

All 8 steps, with a gentler version of each

Open any step to read the full instruction and how to make it easier. The timing is a guide — going slower is always allowed.
  1. Warm the shouldersAbout 120 seconds

    Roll both shoulders up, back and down ten times. Then do ten small arm circles each direction.

    Modify this move

    Do one arm at a time and keep the circles small.

  2. Forward raiseAbout 150 seconds

    Raise one arm forward and up as far as comfortable, then lower slowly. Ten repetitions per arm.

    Modify this move

    Raise only to shoulder height.

  3. Sideways raiseAbout 150 seconds

    Raise one arm out to the side with your thumb up. Go only as high as feels smooth. Ten per arm.

    Modify this move

    Stop below shoulder height if you feel a pinch.

  4. Towel reach behind your backAbout 180 seconds

    Hold a towel behind you, top hand over the shoulder, bottom hand reaching up your back. Gently pull. Hold twenty seconds each side.

    Modify this move

    Use a shorter towel or just reach as far as you can without it.

  5. Cane or broom handle liftAbout 150 seconds

    Hold a cane or broom with wide hands and lift it overhead, then lower. Ten slow repetitions.

    Modify this move

    Let your healthy arm do most of the lifting.

  6. Cross-body reachAbout 120 seconds

    Pull one arm gently across your chest with the other hand. Hold twenty seconds each side.

    Modify this move

    Just reach toward the opposite shoulder without pulling.

  7. Shoulder blade squeezeAbout 150 seconds

    Squeeze your shoulder blades together as if holding a pencil between them. Hold five seconds. Twelve repetitions.

    Modify this move

    Do five repetitions with a longer hold.

  8. Finish with breathAbout 60 seconds

    Rest your hands on your thighs and take eight slow breaths, letting the shoulders drop each time.

    Modify this move

    Add a gentle neck stretch at the end if you like.

Keep going

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Reviewed by Dana Whitfield, PT, DPT — licensed physical therapist specialising in older-adult rehabilitation.