Improve Shoulder Mobility with a Stick: Effective Exercises & Stretches

Updated at: 09/05/2025

Tight shoulders? Limited range of motion? You're not alone. Many of us experience shoulder stiffness, impacting daily activities from reaching for objects to enjoying a full range of motion in sports and exercise. This discomfort can stem from prolonged desk work, repetitive movements, or simply a lack of regular stretching. Fortunately, regaining and improving shoulder mobility is achievable with simple, effective exercises, even using a readily available tool: a stick. The humble stick, when used correctly, can unlock significant improvements in your shoulder's flexibility and range of motion.

This article will guide you through a series of practical exercises and stretches utilizing a stick, helping to alleviate shoulder tightness and improve your overall mobility. We'll break down each movement step-by-step, providing clear instructions and visual aids to ensure you're performing the exercises safely and effectively. Get ready to rediscover the freedom and comfort of fully mobile shoulders, all with the help of a simple stick!

Safety Guidelines

  • Listen to your body. Stop immediately if you feel any sharp pain.
  • Don't force the stretches. Gentle movements are key to improving mobility safely. Focus on controlled, smooth motions.
  • Consult a doctor or physical therapist before starting any new exercise program, especially if you have pre-existing shoulder conditions.

Methods: Shoulder Dislocates with a Stick

Tools Needed

Step-by-Step Instructions

  1. Grip and Positioning

    • Take a wide grip on a long enough stick or dowel.

  2. Performing Shoulder Dislocates

    • Perform shoulder dislocates, one side at a time, making slow, controlled circles.

  3. Maintaining Proper Form

    • Ideally, avoid bending your elbows too much. If necessary due to mobility limitations, slight bending is acceptable.

  4. Addressing Restrictions

    • Slow down in areas of stickiness.
    Slow down in areas of stickiness.
    Addressing Restrictions

Tips

  • You can do this exercise lying on the ground with one knee bent.
  • Maintain a strong core and steady breathing.

Methods: Stick Stretches for Shoulder Mobility

Tools Needed

Step-by-Step Instructions

  1. Stick Placement for Left Shoulder Stretch

    • Place the stick behind you, on top of your back.
    • Hook your left arm over the bottom portion of the stick and place your right hand on top.
    • Flex down with your trunk and pull down on your right hand to stretch your left shoulder.
    Flex down with your trunk and pull down on your right hand to stretch your left shoulder.Flex down with your trunk and pull down on your right hand to stretch your left shoulder.Flex down with your trunk and pull down on your right hand to stretch your left shoulder.
    Stick Placement for Left Shoulder Stretch

  2. Stick Placement for Right Shoulder Stretch

    • Alternatively, place the bottom left side of the stick down through your legs, bend forward from the side, and push the stick through your legs while bending forward to stretch your right shoulder.
    Alternatively, place the bottom left side of the stick down through your legs, bend forward from the side, and push the stick through your legs while bending forward to stretch your right shoulder.
    Stick Placement for Right Shoulder Stretch

Tips

  • Repeat on the other side.

Read more: Stick Mobility & Stretching Routine: Release Tension & Improve Flexibility

Common Mistakes to Avoid

1. Using too much force

Reason: Pushing too hard can strain muscles and lead to injury instead of improving mobility.
Solution: Focus on gentle, controlled movements and listen to your body, stopping if you feel any sharp pain.

2. Ignoring proper posture

Reason: Poor posture during exercises negates the benefits and may increase the risk of injury.
Solution: Maintain a neutral spine and engage your core muscles throughout each movement.

3. Rushing through the exercises

Reason: Insufficient time spent in each stretch or exercise prevents muscles from adequately lengthening and releasing.
Solution: Perform each exercise slowly and deliberately, holding stretches for the recommended duration.

FAQs

How long should I hold each stretch or exercise?
Hold each stretch for 15-30 seconds, repeating 2-3 times per side. For exercises involving movement, aim for 10-15 repetitions per side. Listen to your body and stop if you feel any sharp pain.
Will using a stick help with all types of shoulder pain?
A stick can be helpful for improving shoulder mobility and relieving stiffness, but it won't address all types of shoulder pain. If you have severe pain, clicking, or limited range of motion due to injury or a medical condition, consult a doctor or physical therapist before starting these exercises. They can determine the underlying cause and recommend the appropriate treatment.