Skip to main content

A lack of shoulder rotation can limit your flexibility and range of motion. If you’re feeling stiff or tight in your shoulder, you’re likely experiencing “posterior stiffness”. To improve your shoulder rotation, it can be helpful to start moving your shoulder blade.

Are yo ready to improve your shoulder rotation? Keep reading to learn about how to reduce shoulder stiffness for improved mobility.

Improving Your Shoulder Rotation

For better shoulder rotation (and reduced stiffness), you’ll want to target the back of your shoulder capsule.

One way to target the shoulder capsule's back is to lie on your back and punch your shoulder blades forward. Doing this movement can help loosen up the backside of the shoulder and can get you into a position to open up some rotation.

Try This Drill for Better Shoulder Rotation

Try the drill in the video above to improve shoulder rotation and reduce stiffness. 

When you start, start with a lighter weight to get a full punch of your shoulder blade forward and ensure you can fully spin your arm. This drill is a great way to get your shoulder mobility headed in the right direction!

In Closing: Shoulder Rotation

Improving shoulder rotation starts with targeting the back of your shoulder capsule. By following the drill above, it can help loosen up the backside of the shoulder and open up shoulder rotation.

If you have any other questions about shoulder rotation or want to address your limited range of motion, the physical therapy team at Move Strong PT is happy to help. Working with our Massachusetts physical therapist, we can work with you to create a plan to improve shoulder rotation and get you back to competing in the sports and activities you love. 

Get started here. 

Andrew Millett
Post by Andrew Millett
October 10, 2023



We’ve helped many people get out of pain and get back to their lives. Let us help you too! Contact our Hudson, MA physical therapy clinic.

This website does not provide medical advice. Consult with your physician or a licensed medical practitioner if you are dealing with an active injury or seeking medical advice.