The internet is awash with complex mobility drills, promising scroll-stopping flexibility and range of motion, yet they require gymnast-level mobility to perform in the first place.
There is, however, one simple exercise that I believe rarely gets the attention it deserves: shoulder dislocations.
Don’t let the name put you off.
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This standing, beginner-friendly exercise helps release tightness in the chest, which can build up over the day when hunched over a keyboard.
It can help mobilize and wake up your upper-back muscles, especially around the shoulder blades, to address poor posture.
And with every repetition, it can help gently groove the shoulder socket to unlock improved range of motion and strength overhead.
I love its restorative effect so much that I’ve prescribed it to every client I’ve ever coached, and rarely a day passes when I don’t rattle through a few reps at home or before workouts.
Lately, I was also reminded of its effectiveness when my wife’s 75-year-old stepfather visited.
Noticing me wielding the band before breakfast, he asked to have a go, conceding his shoulder mobility was akin to that of the Tin Man in the Wizard of Oz.
Yet to his surprise—though not mine—just a handful of reps later, decades of upper-body stiffness and restricted range of motion started to melt away.
And he’s continued to use this simple routine every morning since.
Here’s how it works, along with ways to scale it back or make it harder to suit your level.
How to perform resistance band shoulder dislocations
Sets: 3 Reps: 10
- When starting out, use the lightest long resistance band you have access to.
- Hold the band in front of your thighs with an overhand grip, hands just wider than shoulder-width apart.
- Gently pull your hands apart to create tension in the band.
- Lightly retract your shoulder blades to activate your upper-back muscles.
- Keeping your arms straight throughout, raise the band, moving it in a wide arc over your head.
- Above your head, you will meet the greatest resistance in your range of motion—gently push through.
- Once you pass directly overhead and behind your back, the band will try to pull your hands together. Try to resist this by maintaining tension in the band throughout as you bring it down to tap your butt.
- Now reverse this movement to bring the band overhead and back to the start.
- Adjust your grip if required, and repeat.
Make it easier: If your hands are too close together, you will struggle to bring the band overhead and behind you. If so, widen your grip until you can manage the movement in one smooth motion. After a few reps, bring your hands slightly closer and repeat. You should notice your mobility improves dramatically after just a few reps.
Make it harder: Narrow your grip or use a long-loop band with a greater resistance.