Why Shoulder Mobility Matters – and How to Protect It
If you’ve ever struggled to reach behind your head, fasten a bra strap, or put on a jacket, chances are your shoulder mobility needs some attention. One of the most important – and often overlooked – movements for healthy shoulders is external rotation.
What is Shoulder External Rotation?
External rotation is the movement that allows you to turn your arm and hand outwards, away from the body. You use it when you:
Wash or brush your hair
Throw a ball
Put on a coat or rucksack
Without good external rotation, these everyday actions can feel restricted, awkward, or even painful.
Why Do We Lose External Rotation?
Modern life encourages a forward-focused posture – driving, typing, cooking, using a phone – all involve our arms being in front of us. Over time, this can cause:
Tight chest muscles (pectorals) – pulling the shoulders forward
Overworked front-shoulder muscles – from repetitive forward movements
Weakened back-shoulder and upper-back muscles – from lack of use
This imbalance gradually reduces the shoulder’s natural range of motion, making it harder to rotate the arm outward.
The Problem with Poor External Rotation
When external rotation is limited, other joints and muscles step in to compensate. This can lead to:
Shoulder impingement – when soft tissues get pinched during movement
Rotator cuff injuries – due to poor mechanics and strain
Neck and upper-back tension – from altered posture
Reduced performance in sports and hobbies – such as swimming, tennis, or yoga
And this is why we often see many people in midlife suffering with shoulder injuries. In short, mobility isn’t just about flexibility – it’s about keeping your shoulders strong, stable, and pain-free.
How to Improve Shoulder External Rotation
You don’t need a gym or fancy equipment – just a few minutes a day can make a big difference.
2. Band or Towel External Rotations
Hold a resistance band or rolled-up towel between both hands, elbows bent at 90 degrees.
Keep elbows close to your sides and gently pull hands apart.
Repeat 10–15 times, moving slowly.
3. Posture Reset
Stand tall, shoulders back and down, chin tucked.
Imagine gently squeezing a pencil between your shoulder blades.
Hold for 5 seconds, release, and repeat 5–10 times.
Healthy shoulders are about more than strength – they need freedom to move in all directions. By maintaining good external rotation, you protect yourself from injury, improve posture, and make everyday tasks easier.
Tip: Consistency is key. A few minutes of targeted mobility work each day can keep your shoulders moving well for years to come.
Seeking Support With Shoulder Pain or Poor Movement?
Clients often complain of lost sleep when they are suffering with shoulder pain. Many of my clients feel immediate improvements after just one session, so if you are suffering with restricted movement that is effecting your day to day life or is losing you sleep, book your soft tissue therapy session now.
Sabrina is a movement specialist based in Worcester Park, helping people overcome pain, move better, and enjoy active, fulfilling lives. With expertise in sports and remedial massage, personal training, and the Emmett Technique, she works with clients to relieve pain, improve mobility, and build strength. Treatments and training sessions take place in her private home treatment and training room. If you would like to discuss your needs, book a Discovery Call.