The shoulders are a complicated joint.  A lot of small muscles have to support and stabilize a broad range of motion.  The rotator cuff muscles, in particular, can tend to get cranky.

There are two good moves to consider doing daily when your shoulder doesn’t feel like it’s gliding smoothly, or you feel like it feels jammed when you raise your arm overhead.

  1. The Zeppelin

This is easiest on all fours, but you can do it anywhere.  You put your hands on something like the kitchen counter, and then move your body keeping your hands fixed.  Then wiggle and sway anyway that feels good.  Try to get as much movement around your shoulders as possible.  There are not many movements in life where the hand is fixed and the shoulder moves.  So, it’s a nice little reprieve for the shoulder.  You can mobilize it in a safe position.

This move is freestyle, so explore anything that feels good.  Just keep your hands stuck to the surface they started on.

  1. The Alphabet

This is an oldie but a goodie. If you’ve ever been to PT for your shoulder, you’ve probably seen it.  You’ll need a small stability ball (7-9 inches).  You don’t want the object to be heavy like a medicine ball.

Put the ball on the wall at shoulder height or a little lower.  Square off to the wall.  Keep your arm straight (just a subtle bend at the elbow).  Now draw the alphabet (remember to dot your i’s and j’s by squishing the ball).

Neither of these moves should hurt or feel like they aggravate anything.  Both help create stability in the shoulder, while the latter moves all the little rotator cuff muscles in what should be a safe space.

Try each of these daily for about a week or two and see if your shoulder(s) feel better.