Our shoulder is a ball & socket joint capable of a wide range of motion. If you have shoulder stiffness, you may also have stiffness in your neck & back. Multiple muscles share attachments at your shoulder, ribs, & spine. You need efficient mobility of your neck & back for your shoulder to have full range of motion.
Read on to learn a 5 minute warm-up to loosen your neck, back & shoulders.
I recommend starting with some gentle stretches: backward shoulder circles, frame the door, chin tucks & trunk rotation with arm reaches.
Then do some self massage to your back on the foam roller. Perform 20 passes up & down while KEEPING YOUR ABS ENGAGED to protect your back. Then perform back-bending over the foam roll. Start at the area just below your shoulder blade. You can work above or below that area (focus on the stiffest regions).
After loosening up the muscles & joints of your back; lay down lengthwise on the foam roller to take your shoulders through their full range of motion. Gravity assists shoulder stretching in this position. Perform reachers and angel wings (small then big) to free up your shoulders. You benefit from as few as 10 reps per exercise, but you can do more as long as it feels good.
I hope those tips help improve your shoulder flexibility. If you want any more help, I would be happy to work with you! Just call & we can set-up an appointment to get your feeling & moving better.