Contact Us


(08) 7079 5604

Online Enquiry

* Required fields

Don't let it cramp your style! Stretches and exercises for shoulder mobility and strength.


Don't let it cramp your style! Stretches and exercises for shoulder mobility and strength.

Ah, the shoulders. They allow us to reach, throw, hug, and paint our masterpieces. But when shoulder pain strikes, even simple tasks can feel like scaling Mount Everest. With a little understanding and some dedicated effort, you can reclaim your shoulder mojo and keep doing what you love.

The Unsung Hero: Your Rotator Cuff

At the heart of shoulder movement lies a group of four muscles called the rotator cuff. These unsung heroes work tirelessly to stabilise the shoulder joint and enable a wide range of motions. However, due to their repetitive use and delicate nature, they are susceptible to injury and tightness.

Think of the rotator cuff like the scaffolding of your house. If it weakens or becomes damaged, the stability of the entire structure is compromised, leading to potential pain and dysfunction.

Why Stretching and Strengthening Matter

Regular stretching and strengthening of the rotator cuff and surrounding muscles is crucial for maintaining healthy shoulders. Stretching keeps the muscles flexible and prevents them from becoming tight and pulling on the joint, while strengthening builds stability and resilience.

Imagine your rotator cuff muscles as elastic bands. If they're stiff and inflexible, even small movements can strain them. But with regular stretching, they become like supple rubber bands, able to move freely and absorb pressure without snapping.

Strengthening these muscles is like adding support beams to your scaffolding. Stronger muscles provide better joint stability, reducing the risk of injury and allowing you to move with confidence.

Gentle Stretches for Relieving Tightness

Before diving into strengthening exercises, let's ease into some gentle stretches to warm up and improve flexibility. Remember, listen to your body and avoid any movements that cause pain.
  1. Pendulum Swing: Stand with your feet shoulder-width apart. Lean forward, placing one hand on a table for support. Let your other arm hang relaxed. Gently swing your arm in small circles, forward and backward, and side to side. Repeat 10-15 times on each side.
  2. Arm Across Chest Stretch: Stand tall with your arms relaxed at your sides. Reach your right arm straight across your body. With your left hand, gently pull your right arm closer to your chest until you feel a stretch in your right shoulder. Hold for 30 seconds, then repeat on the other side.
  3. Neck Release: Sit or stand tall and slowly tilt your chin towards your chest until you feel a stretch in the back of your neck. Then, gently lean your head towards one shoulder, feeling the stretch on the opposite side. Hold for 15-30 seconds on each side.

Building Strength for Stability

Now that your muscles are warmed up and flexible, let's build some strength! Remember to start with light weights and gradually increase as you get stronger. It's crucial to maintain proper form to avoid injury.
  1. External Rotations: Holding onto band, Keep your palms facing each other (as if holding icecreams). Keep elbow close to side (as if you have $100 note under each arm). Then rotate arms/hands out to activate the shoulder muscles
  2. Internal Rotations: Stand tall, holding onto a band / tubing with the other end attached to a door or table leg. Tuck a folded towel between your body and your elbow. With you elbow bent, hand facing inward (away from the band attachment). Gently pull shoulder blades together. Keeping elbow close to body, rotate hand inward then return to start position, 'fighting' the resistance.
  3. Row: Use resistance bands or light dumbbells to perform seated rows, focusing on pulling your shoulder blades back and squeezing your upper back muscles. Do 10-15 repetitions.

Beyond the Basics: When to Seek Professional Help

While these stretches and exercises can be beneficial for most people, there are times when seeking professional help is crucial.
Consult an exercise physiologist if:
  • You experience sharp pain, swelling, or weakness in your shoulder.
  • The pain persists even after trying home remedies.
  • You have a history of shoulder injuries or surgeries.
  • You're unsure about proper form or exercise selection.

REPS Movement: Your Partner in Shoulder Health

At REPS Movement, our dedicated exercise physiologists are passionate about helping you move freely and confidently. We understand that shoulder pain can be frustrating and limiting, and we're here to guide you on your journey to recovery and improved mobility.

What we offer:

  • Personalised Assessments: We'll perform a thorough assessment to identify the cause of your shoulder pain and develop a customised plan to address it.
  • Expert Guidance: Our physiologists will guide you through safe and effective stretches and exercises tailored to your specific needs and goals.
  • Education and Support: We'll educate you on how to manage your pain and prevent future issues, empowering you to take control of your health.
  • A Safe and Encouraging Environment: We provide a supportive and welcoming environment where you can feel comfortable and confident on your path to recovery.

Ready to take back control of your shoulders?

Get started pain-free! Book your FREE session to talk about achieving your shoulder health goals.

Don't let shoulder pain cramp your style any longer! Take the first step towards a healthier, pain-free you by contacting REPS Movement today.

Call us at Willagee on 9319 8355 or Canning Vale on 6258 5822 visit our website at to book your free consultation.

Remember, you're not alone in this. We're here to support you every step of the way!