Shoulder Dislocations
Mobility today. Stronger tomorrow.
A simple movement for healthy, mobile shoulders and a strong upper body. Great for improving shoulder mobility, posture, and range of motion. Shoulder dislocations are a mobility exercise that uses a dowel (or band) to take your shoulders through a full range of motion.
Benefits
- Improves shoulder mobility and flexibility
- Enhances posture and upper body alignment
- Warms up the shoulders and upper back
- Helps prevent shoulder injuries
- Great for athletes and everyday movers
Muscles worked
Step by step
Start
Stand tall, holding a dowel with an overhand grip, hands slightly wider than shoulder-width apart.
Lift
Keeping your arms straight, lift the dowel overhead until it's above your head.
Rotate back
Slowly move the dowel behind your head, lowering it as far as is comfortable.
Lower
Continue lowering the dowel behind your back to the lowest comfortable position.
Reverse
Slowly reverse the movement, raising the dowel back up behind your back.
Return overhead
Keep your arms straight and bring the dowel back over your head.
Return to start
Lower the dowel in front of your body to the starting position. That's 1 rep.
Common mistakes to avoid
- Bending your arms
- Shrugging your shoulders
- Using a dowel that's too heavy
- Forcing the range of motion
When to do it
- During warm-ups
- Before upper body workouts
- On rest days for mobility
- After workouts to improve recovery
- Anytime your shoulders feel tight or stiff
How much, how often
| Goal | Reps | Sets | Frequency |
|---|---|---|---|
| Mobility / warm-up | 10–15 | 1–2 | Daily or before workouts |
| General mobility | 10–15 | 2–3 | 3–5x per week |
| Improved flexibility | 15–20 | 2–3 | 3–5x per week |
| Athletic performance | 15–20 | 3–4 | 4–6x per week |
| Rehab / recovery | 8–12 | 1–2 | As recommended |
Focus on smooth, pain-free reps. Progress comes from consistency, not intensity.
Tips for best results
- Use a light dowel or resistance band
- Keep your arms straight but not locked out
- Move through a pain-free range
- Go slow and controlled
- Breathe — in as you lift, out as you lower
- Consistency improves mobility