Shoulder Stretches PDF, 10-Minute Shoulder Mobility Routine for Stiff Shoulders, Printable Daily Shoulder Exercises Guide with Demos
Created by Joseph Lurus, NASM Certified Personal Trainer and Corrective Exercise Specialist, in Homer, Alaska.
A printable 10-minute daily stretching and mobility routine for stiff, tight shoulders and the rotator cuff. Short, simple, and easy to follow, it fits into a busy day and needs little to no equipment.
What's inside
- A complete 10-minute routine, step by step
- Clear form cues and hold times for every movement
- Easier and harder options where helpful
- Simple daily checklist to build the habit
The routine, phase by phase
- Release: lats, teres major, and back of the shoulder
- Lengthen: bench lat stretch and sleeper stretch
- Activate: banded serratus wall slides and side-lying external rotations
- Integrate: half-kneeling overhead halos
Who it's for: lifters, swimmers, desk workers, and anyone whose shoulders feel locked up.
How it works: Instant PDF download. Open it on your phone, tablet, or computer, or print it at home (US Letter size (prints fine on A4 too)). Personal use only; please do not share or resell.
This is educational exercise guidance. It is not medical advice and not a substitute for evaluation or care from a physician or physical therapist. Results vary. Stop any exercise that causes sharp pain, and seek medical care for numbness, weakness, or pain that spreads or worsens.
Designed by Joseph Lurus, NASM CPT / Beyond Your Limits Fitness. Cover art and layout created with the help of AI tools.
