Stiff shoulders? A mobility and strength coach says, 'Try these 4 moves today'

Mobility is a term that gets thrown around a lot in fitness, but for many people, it can feel like a buzzword. What does it actually mean, and why should you care? At its core, mobility affects how smoothly your joints move, helping you exercise better and move more comfortably in daily life.

Let’s focus on the upper body today. If you have ever felt a tight feeling in or around your shoulders, strain when turning, or stiffness after sitting at your desk for hours, you are not alone. These small limitations can make exercise harder, affect posture and even lead to discomfort over time. The good news is that mobility is not just for athletes. Anyone can improve how their upper body moves and feels.

To help you move more freely and feel less restricted in your upper body, we asked Brian Murray, a mobility and strength coach at Motive Training, to share four shoulder moves worth adding to your arsenal.

Murray's session takes around 15 to 20 minutes and requires a mat (find our picks of the best yoga mats here), along with a few additional pieces of equipment Brian highlights for certain moves in the walkthroughs below.

1. Shoulder CARs (Controlled Articular Rotations)

Shoulder CARs are commonly used by people who feel stiff in the upper body, including desk workers and lifters who want healthier shoulders. The movement focuses on exploring the shoulder range you can access while staying in control.

Murray explains that CARs help with “exploring your usable shoulder range of motion with control.” He also describes them as a quick self-check and a “low-risk way to reduce day-to-day shoulder tension,” while reinforcing better joint mechanics.

2. Door frame or pole-assisted shoulder external rotation opener

This movement is often used by people who feel tight through the chest or front of the shoulder, particularly if getting the arm back comfortably for pressing or overhead work feels restricted. The external support allows the shoulder to move into external rotation without being forced.

According to Murray, the goal is to “open the front side of the shoulder complex without cranking into an unstable position.” He notes that this often helps reduce the “rounded forward” tension pattern that commonly shows up across the upper body.

3. Sleeper stretch for shoulder internal rotation (side-lying)

The sleeper stretch is typically used by people who feel tight on the back side of the shoulder or lack control in positions when internal rotation is important. Murray notes that this tends to show up in almost all pressing and pulling movements, as well as when reaching across the body.

He explains that the stretch helps improve internal rotation by targeting “deeper tissues on the inside and back side of the shoulder.” Murray also points out that internal rotation is one of the “least trained shoulder positions” in many functional fitness programs, and when people regain it, he often sees “fewer shrugging-style compensations during pressing, reaching and overhead tasks.”

4. External rotation to internal rotation transition (ER to IR)

This final movement is aimed at people who want a more practical way to connect shoulder rotation with control. It focuses on how the shoulder moves between positions, not just reaching end range.

Murray describes this as “owning the transition between ER and IR,” so the shoulder can move without defaulting to rib flare or shoulder shrugging. He explains that it is a simple way to turn range into usable control.

Mobility is rarely the most exciting part of a routine, but it is one of the most valuable. Supporting shoulder range and control can help the upper body move with less tension and more ease, which is something most people can benefit from.

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