Sometimes, it’s not enough to build strong shoulder muscles in the gym — whether you’re experiencing tightness, pain, or an injury, it might be time to seek out the expertise of a physiotherapist to unlock things
Rebecca Bossick works as a lead physiotherapist at One Body LDN. She recommends five specific movements that help loosen tight trapezius muscles and rounded shoulders while reducing discomfort. These exercises are convenient because you can perform them while sitting at your desk or incorporate them into your workout routine either before or after exercising. The movements are straightforward yet powerful for addressing minor aches & freeing up tension in your shoulder area.
5 moves that ‘actually work’
“The shoulder joint is one of the most mobile in the body, but that flexibility also makes it one of the least stable,” says Bossick. “When we spend long hours sitting or perform repetitive movements without balance or control, we’re effectively training our shoulders into dysfunction. Over time, that can lead to pain, weakness, or even injury.”
Tight muscles, rounded posture & slouching can cause minor aches and pains that may turn into more serious strains or postural problems over time. People who sit for extended periods should break up their day with gentle movement and stretching exercises. These movements can benefit most people who want to improve their shoulder function. Bossick explains that rotator cuff strains, shoulder impingement and frozen shoulder often develop from rounded shoulders and tight chest muscles. The smaller stabilizer muscles around the shoulder blades become weak and stop working properly. Additional problems like skipping warm-ups using poor lifting technique or doing repetitive movements make things worse. These injuries tend to last a long time because people either stop moving completely or try to work through the pain. What the shoulder actually needs is controlled & consistent movement that strengthens and stabilizes the joint. The exercises below will help you build stronger and pain-free shoulders.
1. Scapula retractions
“Stand tall and gently squeeze your shoulder blades together, holding for a few seconds. This teaches your body to activate the correct postural muscles and reduces overuse of the upper traps, a common source of tension for anyone who works at a desk,” says Bossick.
2. Wall angels
“Stand with your back and arms against a wall and slowly raise and lower your arms in a ‘snow angel’ motion,” says Bossick. “It’s harder than it looks, but it encourages coordination and mobility between the shoulder blades and upper back, crucial for overhead movements and everyday comfort.”
3. Resistance band external rotations
Attach a light resistance band at elbow height and keep your elbow pressed against your side. Rotate your hand outward in a controlled motion. This exercise works the rotator cuff muscles which are small but essential for shoulder stability & injury prevention. These muscles help keep your shoulder joint secure during movement and protect it from damage.
4. Face pulls
“Using a cable or resistance band, pull towards your face with your elbows high. This strengthens the rear deltoids and mid-back muscles, which help open up your chest and keep your posture upright.”
5. Y-T-Ws
“Lying face down or leaning forward from the hips, form the letters Y, T and W with your arms. It’s an endurance exercise for the deep stabilizers of the shoulder, improving balance, control and strength across the upper back.”
Verdict
Start small and stay consistent, which is the real key to success. There’s no point in doing these exercises twice a day for two weeks, then dropping off.
According to Bossick working out for just ten minutes three times weekly can produce noticeable results. He recommends focusing on slow and controlled repetitions instead of heavy weights. After becoming comfortable with the movements you can introduce light resistance using bands or small dumbbells. Bossick suggests that simple exercises like scapula retractions or shoulder rolls performed throughout the day can reduce tension. These movements also serve as reminders to maintain proper posture & make necessary corrections. Bossick describes this process as reeducating your body. You are teaching your muscles to move correctly again even when you spend most of your time sitting still. He compares joint care to dental hygiene by pointing out that you would not wait for tooth pain before brushing your teeth. Your joints deserve the same preventive attention. Spending a few minutes each week on focused movement can determine whether you experience chronic pain or maintain a strong and capable body throughout your life.
