Sometimes, simply building muscle in the gym doesn’t resolve shoulder issues. If you’re dealing with tightness, ongoing pain, or minor injuries, it may be time to rely on the guidance of a physiotherapist to help restore proper movement and comfort.
Rebecca Bossick, lead physiotherapist at One Body LDN, shares five targeted movements designed to release tight trapezius muscles, correct rounded shoulders, and reduce everyday aches. These exercises can be done at your desk or around workouts, offering a simple yet effective way to ease tension and improve shoulder mobility.
If you can dedicate just 10 minutes a few times a week, these are the movements worth prioritising.
Five Shoulder Moves That Truly Deliver Results
“The shoulder joint is among the most mobile joints in the body, but that same mobility also makes it one of the least stable,” explains Bossick. “Spending long hours seated or repeating the same movements without balance can train the shoulders into poor patterns. Over time, this often leads to pain, weakness, or injury.”
Tight trapezius muscles, rounded posture, and habitual slouching may start as mild discomfort but can gradually develop into more serious postural problems or muscle strains.
For people who sit for extended periods, introducing gentle movement, stretching, and mobility work throughout the day can make a meaningful difference. That said, these exercises are beneficial for anyone looking to improve overall shoulder function.
Bossick notes that conditions such as rotator cuff strains, shoulder impingement, and frozen shoulder often stem from prolonged shoulder rounding, also known as internal rotation, combined with tight chest muscles. As a result, the smaller stabilising muscles around the shoulder blades weaken and become underactive. Skipping warm-ups, poor lifting technique, and repetitive strain can further worsen the issue.
“These problems tend to persist because people either avoid movement completely or push through pain,” she says. “What the shoulder actually needs is controlled, consistent movement that builds strength and stability within the joint.”
Below are the exercises Bossick recommends for building stronger, pain-free shoulders.
1. Scapula Retractions
“Stand upright and gently draw your shoulder blades together, holding the position for a few seconds,” says Bossick. “This helps activate the correct postural muscles and reduces overuse of the upper trapezius, which is a common source of tension for desk-based workers.”
2. Wall Angels
“With your back and arms against a wall, slowly lift and lower your arms in a controlled snow angel motion,” Bossick explains. “It looks simple, but it improves coordination and mobility between the shoulder blades and upper back, which is essential for overhead movements and daily comfort.”
3. Resistance Band External Rotations
“Secure a light resistance band at elbow height, keep your elbow close to your side, and rotate your hand outward,” she says. “This movement strengthens the rotator cuff, a group of small yet essential muscles that stabilise the shoulder joint and help prevent injury.”
4. Face Pulls
“Using a cable machine or resistance band, pull towards your face with your elbows lifted,” Bossick advises. “This targets the rear deltoids and mid-back muscles, supporting better posture and helping to counteract a tight chest.”
5. Y-T-W Exercises
“While lying face down or hinging forward from the hips, move your arms to form the shapes of a Y, T, and W,” she explains. “This is an endurance-based exercise for the deep shoulder stabilisers, improving balance, control, and strength across the upper back.”
Final Thoughts on Shoulder Care
The most important factor is consistency. There’s little benefit in doing these exercises intensively for a short period and then stopping altogether.
“Even ten minutes, performed three times a week, can lead to noticeable improvements,” says Bossick. “Prioritise slow, controlled movements rather than heavy resistance. Once the exercises feel comfortable, you can introduce light bands or small dumbbells.”
Simple habits, such as doing scapula retractions or gentle shoulder rolls during the day, can help relieve built-up tension while reinforcing better posture.
“It’s about retraining your body,” Bossick adds. “You’re reminding your muscles how to move efficiently, even in environments where you’re largely inactive.”
“Just as you wouldn’t wait for tooth pain before brushing, your joints deserve the same care. A few minutes of focused movement each week can be the difference between ongoing discomfort and a body that feels strong, capable, and resilient.”
