In today’s hectic world, most of us have jobs that require us to sit in front of computers all day long.  As a result, a lot of us have limited mobility on our shoulders. Adding some simple exercises to your daily routine can make a huge difference in how you feel and function. When you are not able to move the way you wish to, it holds you back.  Below mentioned are some exercises for the shoulders that will help increase your mobility. Repeating these exercises and following the instructions will help you in numerous ways.

Table Of Contents

  • Shoulder Swing.
  • Reverse Fly.
  • Standing Row.
  • Arm Swings.
  • Doorway Stretch.
  • Reverse Shoulder Stretch. 

Shoulder Swing

The shoulder swing is an arm stretch that helps increase your range of motion and gives you a smoother flow in movement. You begin by supporting one arm on a chair or a table and let the other hand down to relax. With the freehand, hold a dumbbell and gently start swinging the arm. Begin by making a small circle and move on to making bigger circles. Reverse the direction after one minute. Repeat the routine for both arms. 

Reverse Fly

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This is an exercise for individuals who sit a lot. It helps straighten your upper back muscles. Stand with your knees bent and forward slightly. Hold OTG’s dumbbell in your hand and allow your hands to arm down to your calves. Begin by raising your arms out to the sides until your elbows reach shoulder height. Return to the starting position and perform 10 to 15 repetitions. 

Standing Row

This standing exercise helps improve strength in your rhomboids and biceps. To perform this routine, grab OTG’s dumbbells in both of your hands and get them in line with your thighs. Allow the weights to hang in front of you, and your arms must be straight down. Lift the weights towards your chin by turning your palm towards your body. Take a small pause and then return to the starting position. It is recommended that you opt for light weights to perform easy motions. 

Arm Swings

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The standing arm swings are an excellent exercise to increase blood flow to your shoulder. People generally do this workout as a part of their warm-up routine before performing any upper body exercises. This helps improve the flexibility and mobility in your shoulders and upper back. You must stand straight with your arms at your sides. Try engaging your core and swing your arms until they are as high as you can go, and make sure your shoulders don’t raise. Return your arms to the initial position and repeat the routine for a couple of minutes.

Doorway Stretch

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In this particular exercise, you are required to stretch your shoulders one at a time. This exercise is an ideal one if you have one shoulder tighter than the other one. The important thing is to not make this process painful and don’t stretch past your comfort zone. You can perform this exercise by standing in a doorway with one foot slightly ahead of the other one. Bend your elbows at a right angle, and press the palm flat against the doorframe. Lean into a stretch and hold for one minute. Repeat the same routine for the other side.  

Reverse Shoulder Stretch

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This exercise helps individuals who do a lot of desk work and suffer from shoulder and neck aches caused by continuous desk work, be it using the laptop or computer or filing. This routine also helps new mothers who breastfeed all day. While doing this you can bend forward a bit, but do not lean forward. This can lead to you pulling a muscle. Stand straight and clasp hands behind you. Gently pull the shoulders behind your back and lift up your chest. Remain in this position for ten seconds and then relax your shoulders. 


A lot of fitness experts, trainers and coaches recommend dumbbell exercises for shoulders and when you don’t get more flexible, they just recommend you to stretch a bit more. Following these mobility exercises for the shoulders will help improve your posture, increase flexibility and relieve stress. Use the latest OTG mobility equipment to get the best results and prevent injury while working out.