Sometimes, building strong shoulder muscles in the gym isn’t enough. If you’re experiencing tightness, discomfort, or a minor injury, it may be time to turn to a physiotherapist for guidance and targeted movement.
Rebecca Bossick, lead physiotherapist at One Body LDN, shares five simple exercises to release tight traps, correct hunched shoulders, and ease aches. These movements can be done at your desk, before a workout, or afterward, providing an easy and effective way to maintain shoulder health.
Just 10 minutes a few times a week is all you need to start noticing improvements.
Why Shoulder Mobility Matters
“The shoulder joint is one of the most flexible in the body, but that mobility also makes it one of the least stable,” explains Bossick. Long hours sitting or repeating movements without proper balance can push your shoulders toward dysfunction, eventually leading to pain, weakness, or injury.
Over time, tight traps, rounded posture, and slumping can create persistent niggles, which may evolve into more serious strains or postural issues. While desk workers benefit most from gentle stretches and mobility exercises, these moves are valuable for anyone looking to improve shoulder function.
Internal rotation of the shoulders, often caused by rounding and tight chest muscles, can lead to rotator cuff strains, shoulder impingement, or frozen shoulder. Small stabilizer muscles around the shoulder blades weaken, and skipped warm-ups, poor lifting technique, or repetitive strain worsen the issue.
“These injuries often linger because people either stop moving or push through the pain,” says Bossick. Controlled, consistent movement is what shoulders need to strengthen and stabilize effectively.
Five Key Exercises for Stronger, Pain-Free Shoulders
1. Scapula Retractions
Stand tall and gently squeeze your shoulder blades together, holding for a few seconds. This movement activates proper postural muscles and eases tension in the upper traps, a common hotspot for desk workers.
2. Wall Angels
Stand with your back and arms against a wall and slowly move your arms up and down in a “snow angel” motion. This exercise improves coordination and mobility between the shoulder blades and upper back, which is essential for overhead movements and daily comfort.
3. Resistance Band External Rotations
Anchor a light resistance band at elbow height. Keep your elbow tucked into your side and rotate your hand outward. This targets the rotator cuff muscles, crucial stabilizers of the shoulder joint that help prevent injuries.
4. Face Pulls
Using a cable or resistance band, pull towards your face with elbows high. This strengthens the rear deltoids and mid-back muscles, helping open the chest and maintain upright posture.
5. Y-T-W Movements
Lying face down or leaning forward from the hips, form the letters Y, T, and W with your arms. This endurance exercise targets deep stabilizer muscles in the upper back, enhancing balance, control, and shoulder strength.
Consistency Over Intensity
Start small and focus on regular practice. There’s little benefit in doing these exercises intensely for a short period and then stopping.
“Even 10 minutes, three times a week can make a noticeable difference,” says Bossick. Prioritize slow, controlled movements before adding resistance with bands or light dumbbells. Simple gestures like scapula retractions or shoulder rolls throughout the day also help relieve tension and reinforce good posture.
“Think of it as re-educating your body. You’re reminding your muscles how to move efficiently, even when your environment encourages stillness,” Bossick explains.
“Just as you wouldn’t wait for tooth pain to brush your teeth, your joints need attention before discomfort arises. A few focused minutes each week can be the difference between lifelong aches and a body that feels strong, capable, and resilient.”
