Shoulder Dislocate

A mobility and stretching exercise using bodyweight (or a band for resistance) that rotates the shoulders through a full range of motion to improve shoulder mobility and joint health.

Instructions

1. Stand upright with your feet shoulder-width apart and your arms extended straight out in front of you at shoulder height.
2. Keeping your arms straight (or slightly bent at the elbows), slowly rotate your arms up and over your head in a large arc.
3. Continue the arc backward and down until your arms are extended behind your body.
4. Reverse the motion, rotating your arms back up and over your head to return to the starting position.
5. Perform 8-10 repetitions in a slow, controlled manner.
6. You can also perform this movement with a resistance band held between your hands for additional mobility work.

Tips

• Keep your arms as straight as possible throughout the movement; slight elbow bending is acceptable if needed.
• Move slowly and deliberately through the fullest range of motion available to you.
• This exercise helps improve shoulder external rotation and internal rotation range of motion.
• Perform shoulder dislocates as part of your warm-up routine before pressing movements.
• If using a band, start with a wider grip and gradually move your hands closer together as mobility improves.