5-Day Mobility Challenge – Day 4: Shoulder & Scapular Control

Today is all about the shoulders, an area prone to stiffness, tension, and imbalance due to poor posture and desk-based living.

Why Shoulder Mobility Matters

Shoulder mobility supports overhead reach, reduces tension headaches, and helps prevent rotator cuff and impingement issues. But mobility must go hand in hand with control.

Shoulder Reset (10 Minutes)

1. Lat Stretch – 3 reps per arm

Standing, hang onto a door frame with one hand. Sit your hips backward, then slowly twist towards the arm that is holding onto the door frame. Hold 30 seconds. 

2. Pec Release – 1 minute

Standing, place a ball on your pec (chest) muscle. Lean into a door frame with the ball between you and the frame. Find the tender points, hold 5-10 seconds/spot. 

3. Wall Slides – 2 x 10

Standing with the pinky side of your hand against the wall. Slide your hands up the wall and slightly out, to form a ‘V’ with your arms. Slowly slide your hands back to the start position, while drawing your shoulder blades together.

Pro Tip:

Use a mirror or film yourself while doing the wall slides, you’ll be surprised what your shoulders do when you’re not watching.

You’re nearly there. Tomorrow we’ll wrap it all up with a lesson on breathing!

Final Thoughts:

If your shoulders feel tight, stiff, or restricted, especially with sitting or desk work, you’re not alone. Improving shoulder mobility isn’t just about stretching, it’s about restoring how your body moves and controls that movement. If you’re in Kingston, ON, working with our physiotherapists can help you identify the root cause of your shoulder tension and build a personalized plan to move more comfortably and confidently. Book with us today to start on your mobility journey.