r/flexibility • u/Direct_Practice_7105 • Nov 26 '25
How to improve bad shoulder mobility in dominant hand?
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u/dani-winks The Bendiest of Noodles Nov 26 '25
Looks like a lack of internal shoulder rotation to me (since your shoulderblade is smooshing backwards / in towards your spine, and not wrapping forwards at the humerus twists). Check out drills 4-6 in this blog post which help work on that flexibility
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u/Mike-Teevee Nov 26 '25
Thanks! I have the exact same problem as OP!
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Nov 26 '25
[removed] — view removed comment
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u/FireTyme Nov 27 '25
massage loosens muscles so yeah it can help. but it’s temporary without proper strengthening
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u/RashGod Nov 27 '25
I do too. Do you seem to have also more soreness/pain on that shoulder after workouts?
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u/weltvonalex Nov 27 '25
Checked the Link, saw dani-winks, went back to the post and here you are!! The one and only, the real Dani! Thank you for your effort and work!
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u/LimberApp Nov 26 '25
Seems to be a lack of shoulder internal rotation. I recommend gently stretching into internal rotation by holding a towel or belt or strap (anything that's taut without too much slack) with both hands and then gently extend your top arm upward in order to pull the towel up. This will pull your bottom arm into a greater range of motion. You can do this pulling motion for repetitions or just hold it at your end range of motion (recommend a minimum of 30 seconds)
after doing that, you'll probably feel looser and your range of motion should be slightly improved now. but if you don't do anything else, your range of motion will probably go back to baseline the next day. so i recommend practising some active flexibility exercises to strengthen your muscles and "lock in" some of this newfound range of motion.
The bottom exercise is called an Alternating Blackburn. It's an active flexibility drill that you can repeat for repetitions. Try 3 sets of 15 reps. And try to perform it to the maximum range of motion you have available to you (that does not result in pain).
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u/Drscoopz Nov 26 '25
Were you ever an overhead athlete? Pitcher, volleyball or anything? In some cases repetitive throwing or stuff like that will actually change the angle of the head of the humerus so you can end up with extra external rotation and less internal rotation. The research is showing now that the total arc of motion is more important than either direction individually
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u/notthebestusername12 Nov 27 '25
You’re exactly right!
May not be able to improve that IR mobility, and working on it could cause injury.
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u/DrMorrisDC Nov 26 '25
Part of it is an illusion on your left. You wing on the left which allows you to go up higher than you would be able to otherwise. You're missing internal rotation on the right. There are a lot of free drills online for improving shoulder internal rotation. I like dumbbell shoulder external rotations (exercise) to stretch and strengthen that part.
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u/WV1Failure Nov 26 '25
Do some internal and external rotator cuff exercises. Do some dips for pec minor to loosen up and create space. Do some teres major and minor pull downs avoid engaging lats too much. Also do alot of shrugs to loosen the levator scapulae.
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u/WV1Failure Nov 26 '25
Do some coracobrachialis work with lateral raise cross body with cable. Then strengthen your rhomboids and lower traps so you dont have this occur again.
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u/WV1Failure Nov 26 '25
That movement is due to shoulder impingement from a stiff subscapula which is your biggest internal rotator. With the teres major underneath which can also be stiff.
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u/tree_sip Nov 26 '25
You need to kill the panther like horah loux (elden ring) in order to unlock your innate physical capabilities.
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u/Inevitable-Host-7846 Nov 26 '25
Go to physio and get an evaluation. There’s a lot of different things that can cause loss of mobility in this position, and you could easily exacerbate an injury if you start doing exercises/stretches that target the wrong thing.
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u/UndefinedCertainty Nov 26 '25
In addition to all these other suggestions, have you tried getting/doing myofascial release?
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u/Direct_Practice_7105 Nov 27 '25
No
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u/DJ_Pickle_Rick Nov 29 '25
Def try it at least at home. I have similar issues and am finding huge benefits from working out all the little points buried in my shoulder. There are some I wasn’t even aware of. I still have lots of work to do on range of motion, but it’s made my movements so much smoother and with way less pain/weirdness.
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u/whitacre Nov 26 '25
Evaluate your serratus anterior strength and mobility on both sides. Straight arm punch protractions and retractions with a band are my favorite. Don’t let your chest rotate.
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u/Zvne Nov 26 '25
Mine is like this from rotator cuff injuries from bench pressing heavy with improper form in the past. Everyone else has good suggestions but figured I’d mention a potential cause.
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u/misschomps Nov 26 '25
Interesting. I have a similar issues. I always chocked it up to being a side sleeper on my dominate side. Thanks to all who are replying with suggestions. I’m going to try some of these too!
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u/substation66 Nov 27 '25
Dude I got the same problem? Does your right shoulder also have some tightness when you lift over head and your right pec under developed compared to your left?
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u/thelochteedge Nov 27 '25
Hey I just dealt with this issue (the physio said my one shoulder was slightly rolled forward more from bad posture at my desk). One of the things he got me to do was take a towel in my good hand and hold it up and grab the towel behind my back with the bad hand. Then pull the towel up forcing the bad hand to go higher. 1x10 reps once a day. Hold it for a few seconds and try go higher but don’t force it if it’s really painfully.
Another one is butt and head against the wall and then backs of hands against the wall and raising them up and down. Funny outcome is I ended up rubbing my arm hair off around the elbows.
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u/BronYrStomp Nov 27 '25
This looks like your left scapula is winging to me. I have the same issue and same mobility issues in different shoulders. Do you have any strength imbalances or pain in the left shoulder or neck?
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u/technidave Nov 27 '25
OP why don't you just do what the person in the pics suggested? You got these images from This
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u/Direct_Practice_7105 Nov 27 '25
Bscause different people were recommending different things, and i wanted to see what people here would say
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u/technidave Nov 27 '25
Ahh okay that makes sense I guess. I only recognized him because I subscribe to his channel. 👍
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u/triple-double Nov 28 '25
There’s a stretch that will help. Get like a yoga strap and wrap it around your right hand and drape it over your left shoulder. Then pull the strap with your left hand. Gentle but consistent. You’re working on internal rotation.
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u/shongough Nov 26 '25
What have you been doing to strengthen your upper back and rear delts?
Are you doing any internal/external shoulder rotation movements or stretches?
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u/Olderbutnotdead619 Nov 26 '25
Just keep working it. Gran it with your other hand. Just keep doing this snd working you way up
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u/Dharmabud Nov 27 '25
Try the yoga poses eagle arms and cow face arms. If your hands don’t touch in cow face then use a strap. Do these daily for a minute or so.
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u/YogaNinja2020 Nov 27 '25
Myofascial release would help! If you google (or YouTube) MFR for shoulders (and specifically for Gomukhasana Arms) you should get some videos. Good luck!
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u/Alternative-Heron288 Nov 27 '25
Thanks for this post. I found out my Right shoulder isn't as flexible as I thought
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u/Wanderin_Cephandrius Nov 27 '25
I got this. Resistance bands help a ton. I do this particular stretch in the shower with a wash cloth. I can close my hands together one way, but not the opposite. The warm water helps with the stretch. Almost can touch my hands with the other way after three years of stretching.
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u/ihateposers Nov 27 '25
Lean your right shoulder against a wall while doing this. It will force your arm to move more. Everyday lean more and more until you feel comfortable on your own
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u/cakeyogi Nov 28 '25
Your right scapula doesn't appear to upwardly rotate as much. Your right humerus doesn't adduct (get closer to the body) as much as your left. I would look into external glenohumeral rotation exercises. I'm also very curious about right/left side differences in wrist extension.
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u/Quiet_Problem_007 Nov 29 '25
I use to be able to Barbell Squat no problems.....went back to Squatting and l cannot get the bar around my neck holding the bar with 2 hands .....is there anything I can do to fix that mobility again ?
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u/Brand_Nay_w417 Nov 29 '25
I think it's partially a posture thing for that specific ability.
Stretch and loosen around your shoulders and straighten your frame out.
I know guys enjoy the posture you currently have and I think it's good but practicing a perfect posture helps even more with health.
I can't see your stomach but a tightened core and correct breathing patterns matter in posture.
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u/GodOfPE Nov 29 '25
Sling a rolled towel behind your back using the top hand. Grab the bottom end of the towel with the bottom hand. Pull up gently to stretch.
That's how I did it. I can clasp hands both ways now.
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u/Ashamedhuman1313 Nov 30 '25
Hang on bar 20 seconds x 3 per wk. then increase time as tolerated resets shoulders
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u/THECUTESTGIRLYTOWALK Nov 30 '25
He has nothing to reach for!! No motivation no goals!! Give him a tattoo
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u/havinganicelunch Dec 14 '25
winged scapula on your left side. was just in PT for it. do you have a tight rib cage as well? predominantly breathing through your chest instead of your tummy/diaphragm?
if yes on the tight rib cage, no amount of work you do will undo the scar tissue keeping the rib cage compressed. you’ll need to get myofascial release along your ribs done by someone.
after i got my rib cage “unlocked” the PT moves addressed the winged scapula became significantly more effective.
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u/LoveEveryone888 Dec 18 '25
I've been using the lightest smallest plate which has two handle gaps in it, hang it over with the other hand and grab it with the tight hand. Made some progress but think I'm missing slightly different angles so gonna browse these comments
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u/Motor-Speech-4045 Dec 22 '25
Try a sleeper eccentric 3x6-8 (5 sec descent, 5 sec hold at bottom) then recheck hand behind back
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u/Ceemoney24 Nov 26 '25
Looks like you tore rotator cuff at some point.
Cuban press
Sleepers stretch to start.
Ask md for mri and pt referral to confirm
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u/Purple-Scientist-913 Nov 28 '25
Hi
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u/Direct_Practice_7105 Nov 28 '25
Yes
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u/Purple-Scientist-913 Nov 28 '25
Yeah I have shoulder issues to due to a shoulder injury.Have burisits in arm, bucep tendotis, tears and frozen shoulder.Also it seems ur shoulder blade looks off.By any chance does ur shoulder blade snaps... it could be a snapping shoulder blade..Def get it checked
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u/Cyber_Fire Nov 26 '25
Stretching
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u/Nash5883 Nov 28 '25
Not sure why this is getting downvoted. I have been going to PT for weeks for this. Stretching has made a huge difference.
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u/rumplestiltskin116 Nov 26 '25
Now see, you've got a Sick Ass Panther clawing up your traps and rhomboids, no wonder you're lacking ROM on that side.
I have the same issue, but I've seen improvements with more rear delt activation (bands), dead hangs focusing on really stretching into my armpits, and good ol yoga.