Your Mission: Shoulder Range of Motion Basic Kit (2023)



Your Mission: Shoulder Range of Motion Basic Kit (1)

Vonjill miller

Friday March 1, 2013

Comments (21)

The shoulder range of motion chart below contains images of 12 different movements of the humerus, scapula and collarbone. Your mission is to experience them in your body. Hold each "pose" for a total of five breaths while trying to forcefully contract the muscles that create each movement.

Your Mission: Shoulder Range of Motion Basic Kit (2)

Well done! It's a bit like learning the ABC's of shoulders. Now play theVideo des Prana-Badesand try to articulate for yourself what directions of movement are occurring with your shoulders at each stage of the exercise.

The more aware you are of how your shoulders are moving, the less likely you are to injure them. So take the time to familiarize yourself with this important articulation system whenever you feel the urge. Mission accomplished!

Watch our free shoulder quick fix video.

Learn more about our therapy ball programs

[Reprinted with permission from Gaiam Life.]

Your Mission: Shoulder Range of Motion Basic Kit (3)

jill miller

Jill Miller, C-IAYT, ERYT is the co-founder of Tune Up Fitness Worldwide and creator of the self-care fitness formats Yoga Tune Up® and The Roll Model® Method. With over 30 years studying anatomy and movement, she is a pioneer in making meaningful connections between the worlds of fitness, yoga, massage, athletics and pain management. Known as a teacher's teacher, she has trained thousands of movement educators, clinicians and manual therapists to integrate her paradigm shift self-care fitness program into programs for sports and medical institutions internationally. He has created original programs for 24 Hour Fitness, Equinox, YogaWorks, and various professional sports teams. She and her team of 500+ trainers help you live better in your body with a focus on proprioception, mobility, respiratory mechanics and recovery. He has presented case studies at the Fascia Research Congress and International Yoga Therapy Association conferences. He has the rare ability to translate complex physiological and biomechanical information into accessible and relevant movements that help his students transform pain, dysfunction and injury into solid fitness. Jill is the anatomy columnist for Yoga Journal magazine and has been featured in Shape, Men's Journal, Good Housekeeping, Women's Health, Yoga Journal, Self, and on the Today Show and Good Morning America. Jill appears regularly on the Oprah Winfrey Network. She is the author of dozens of DVDs, including Treat While You Train with Kelly Starrett DPT, and author of the international bestseller The Roll Model: A Step by Step Guide to Erase Pain, Improve Mobility and Live Better in your Body. She lives in Los Angeles, California, is a wife and mother of two young children and is currently writing her second book.

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coach purse


I know this is off topic, but I'm thinking about starting my own blog and was curious what it takes to set it up. I guess having a blog like yours would cost a lot of money. I'm not very web savvy so I'm not 100% positive. Any suggestion or advice would be greatly appreciated. Thanks


5 years ago

Wendy Melville


This was a bit of a challenge for me on the second day of the Level 1 certification. Thank you for pushing me to continue and improve my bathroom skills.


6 years ago



Yes! Mission accomplished. I love moving in all shoulder forms. I've practiced and taught the most helpful yoga adjustment poses: mini flossing vinyls for shoulders and epaulette arm circles to cover the range of motion with both straight and bent elbows. I consider this the shoulder first aid kit.


8 years ago

Embark on this mission: your freedom of movement | Yoga Fit


[…] Tune Up® Blog «Yoga Tune Up® Therapy Balls Release Tension in the Upper Back Your Mission: Shoulder Range of Motion Starter Kit […]


9 years ago

Clara Chura


(Video) STOP training your TRICEPS like this!

I appreciate this simple and straightforward tutorial on Shoulder DOMs. I am currently in Level 1 teacher training and while confident in recognizing and demonstrating most of these movements, I still struggle with internal and external rotation. Even practicing and comparing the two, I'm confused as to where exactly the humeral head moves. It's similar to someone struggling to feel a muscle, if you get my meaning. Do you have any simple and memorable tips for distinguishing between ranges of motion? Thanks again for this post, Jill!


9 years ago



I've had rotator cuff problems (injury from playing tennis) for almost twenty years of my life and although I've been doing yoga for almost as long I still feel very tight in my upper back/shoulders and as a result I find it difficult to exercise. the different connections. I believe that by incorporating these 12 poses into my daily yoga routine, I am finally able to experience the fuller range of motion I've been looking for.


9 years ago



For those with shoulder issues, this is a great tool to print out and try out. This makes it easier to isolate a potentially problematic muscle for possibly explaining to a doctor later. Thanks

It's a great visual aid for those memorizing or learning movement terms.



9 years ago

tomomi ishimura


It's easy to unscramble the words and memorize them with these pictures. Thanks very much.


9 years ago



I love this exercise and the pictures that accompany it. It's also helped me identify where my pops and pops are occurring so I can see those ranges of motion in myself and see where to use stability.


9 years ago

Rosa Washburn


Wow, I just checked out these DOMs and am amazed at how delicious it feels to move them the way they were designed to move. Not even an "exercise" really. Just move them the way they should move and breathe. I like it!


9 years ago

(Video) 3 Keys to Rehab a Rotator Cuff Tear & AVOID Surgery [UNIQUE EXERCISES]



This may sound easy, but if you do them all, what a great warm-up for your shoulders and pectoral girdle. And boy does it always let you know where you've neglected something. I don't want to judge myself, but I'm out of shape!


9 years ago

Tracy l


I did this at YTU practice today and it was very powerful. Something I've covered up in my life and through a shoulder injury and haven't really thought about or done. I'm so aware of not and really looking forward to learning more of my personal knowledge and sharing it with others. It's not as easy as it sounds if you really take the time to feel it in your body. Thank you, I am very grateful!


9 years ago

Alison Lloyd-Nijjar


The shoulder movement is often a combination of several of these movements, but it's important to teach students how to distinguish between each movement and which movements to activate/decrease during the poses. I love that as teachers we are our own guinea pigs to explore our anatomy so we can inform and educate others with our own experience.


9 years ago



I am enlarging this poster, laminating it and hanging it in my shower! My husband has the tightest shoulders I have ever seen, I will encourage him to do these movements every the shower...until he can take a pranic bath.


9 years ago



I am enlarging this poster, laminating it and hanging it in my shower! My husband has the tightest shoulders I have ever seen, I will encourage him to do these movements every the shower...until he can take a pranic bath.


9 years ago

renee holden

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Jill, thanks again for the enlightenment you give everyone about their bodies!
I see more people with shoulder injuries, mostly because they weren't educated on shoulder function or were given the wrong movement instructions! I can't wait to do the shoulder immersion course!


9 years ago

Amanda Winkler


Jill, I saw this post and was excited for the upcoming shoulder drop! The shoulder and its associated bones, muscles, and joints have been a difficult part of yoga anatomy to understand, both in my own body and on paper. Since the beginning of my YTU journey, I have found increasing awareness and understanding of this structure happening layer by layer. Every workshop, training, assignment and class I teach helps me to remove layers of understanding from this elusive structure. I can not waitView more information »


9 years ago

Lauren f


I really enjoyed the visualizations in this post. It serves as a good reminder of the large amount of exercise on the go when I need to get something out quickly. My shoulders, back and posture have been affected by the many hours I spend in front of a computer each day. I hope these exercises improve all three... and more!


9 years ago

Basak Gunaydin


I have a lot of shoulder problems from carrying heavy bags for years and my stress seems to be in the upper back and shoulders. This range of range of motion exercises and therapy balls is a great way to make my shoulder and upper back more aware and relaxed. I will use the tools I learned in the yoga setting in my daily practice.


9 years ago

Shell Y Zagor


As a massage therapist my shoulders are tight after a 30+ year career. No discomfort, pain or injury, just PUT ON. Love this easy to read graphic to hit the shoulder throughout the ROM. I can't wait to incorporate it into my daily warm ups and see my flexibility increase.


9 years ago



I do this shoulder roll every day. I just learned the proper jargon of scientific anatomy from my yoga teacher training course tonight. I love flexion and extension.


9 years ago

(Video) NBA 2K23 Shooting Tips: How to Green More Shots #2k23 #nba2k


What is the range of motion of the shoulders? ›

Normal range of active movement of the shoulder has been specified by the American Academy of Orthopedic Surgeons (AAOS) to be 180° for flexion and abduction and 90° for external rotation [6].

How long does it take to regain full range of motion in shoulder? ›

It takes 1 year to fully regain external rotation after small and medium tears, whereas mild residual stiffness remains after large tears. Full forward elevation is restored by 3 months for small tears vs 6 months for medium and large tears.

What exercises should I avoid with shoulder pain? ›

People with shoulder injuries should initially refrain from exercises that encourage any movement or movement overhead. Forget about activities like throwing a ball or specific weight training at the gym like overhead presses and pull-ups.

What are the 4 types of range of motion? ›

What is Range of Motion?
  • Flexion - the bending of a joint. It decreases the angle between two body parts. ...
  • Extension - the extending of a joint. ...
  • Abduction - movement away from the midline of the body. ...
  • Adduction - the movement of a limb or other part toward the midline of the body or toward another part.
Mar 29, 2022

What are the 3 types of range of motion? ›

There are three basic types of range of motion: passive, active-assistive and active, defined by the whether, and to what degree, the patient can move the joint voluntarily.

How can I improve my shoulder mobility at home? ›

Start by lying on your stomach with one arm by your side. Stretch your other arm across your chest with your palm facing up and without letting your shoulder shrug up toward your ear too much. Use your shoulder muscles to pull your chest down toward the floor, creating a nice stretch in the shoulder capsule.

What causes poor shoulder mobility? ›

An injury to any part of the shoulder, or a chronic condition that causes degeneration in the shoulder, can limit your shoulder mobility. Conditions that can make it harder for you to move your shoulder include: Shoulder arthritis. Shoulder bursitis.

Should I exercise my rotator cuff if it hurts? ›

You may experience some mild soreness with muscle-toning exercises — ice applied to the shoulder should help relieve it — but if you develop sharp or severe pain, stop the exercises for a few days. Sit or stand holding a 5- to 10-pound weight in the hand of the affected shoulder.

What causes lack of movement in shoulder? ›

Frozen shoulder, also called adhesive capsulitis, is a painful condition in which the movement of the shoulder becomes limited. Frozen shoulder occurs when the strong connective tissue surrounding the shoulder joint (called the shoulder joint capsule) become thick, stiff, and inflamed.

Can range of motion be restored? ›

Special massage techniques can increase range of movement by increasing elasticity in your muscle tissue. This can help joint problems as well, by addressing issues in surrounding tissue. Massage also allows your muscles to relax and become more able to be stretched, which is key for restoring physical abilities.

What causes lack of shoulder mobility? ›

An injury to any part of the shoulder, or a chronic condition that causes degeneration in the shoulder, can limit your shoulder mobility. Conditions that can make it harder for you to move your shoulder include: Shoulder arthritis. Shoulder bursitis.

How do you fix limited shoulder mobility? ›

Shoulder Mobility Exercise Details
  1. Quadruped Shoulder Circles. You've probably done standard shoulder circles before from a standing position. ...
  2. L-Arm Stretch. ...
  3. Prone Bent Arm Chest Stretch. ...
  4. Tall Kneeling Arm Raises. ...
  5. Tall Kneeling Arm Raise to the Side. ...
  6. Clasped Hands Extension.
Oct 11, 2021


1. Video 70 - Make Movement your Mission 15 April 8am - shoulders, trunk, ankles, feet, toes ✅
(Later Life Training)
2. Foundation Training original 12 minutes w/ Dr. Eric Goodman
(Foundation Training: From Pain To Performance)
3. 1 Arm Back to Wall Shoulder Flexion
4. Basic Long Range / Survival Pack Setup
(Garand Thumb)
5. Best ROTATION DRILL for your Backswing and Downswing - It's super SIMPLE!
(Danny Maude)
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