Discover safe and effective ways to restore shoulder movement and prevent injury with practical advice from Summit Osteo & Performance Ringwood.
Bayley Forbes is an osteopath and strength & conditioning coach based in Ringwood, Victoria. He founded Summit Osteo & Performance to help people bridge the gap between treatment and performance — combining hands-on care with tailored movement and strength programs to support long-term recovery and better performance.
Shoulder stiffness can limit simple daily tasks like reaching overhead, lifting, or dressing.
Whether it’s due to poor posture, old injuries, or training imbalance, restoring movement safely takes the right approach.
At Summit Osteo & Performance in Ringwood, we see many people who push too hard too soon, which can make tightness worse.
Here’s how to safely improve shoulder mobility and maintain it long-term.
The shoulder is the most mobile joint in your body — but that mobility relies on good stability and muscle balance.
When certain muscles become tight or weak, it changes how the joint moves, increasing the chance of pain or impingement.
Good mobility helps you:
Move freely without restriction
Improve performance in sport and training
Prevent shoulder and upper back pain
Before stretching, move your shoulders through gentle, controlled patterns.
Try arm circles, band pull-aparts, or wall slides to increase blood flow and joint readiness.
Dynamic movement prepares tissues to lengthen safely and reduces the risk of strain.
Limited shoulder motion often comes from stiffness in the upper back or poor scapular control.
Work on thoracic rotation and extension with:
Foam rolling the upper back
Seated or kneeling rotations
Wall angels
Improving upper back mobility helps your shoulders move naturally and efficiently.
Balance flexibility with strength.
Stretch tight areas like the chest and front of the shoulders
Strengthen stabilisers such as the rotator cuff and lower trapezius
This combination prevents instability while restoring full range of motion.
Mobility gains take time.
Avoid forcing range or pushing through sharp pain — discomfort is a sign to ease off.
Progress comes from consistency, not intensity.
If movement remains restricted despite regular effort, seek an assessment. Your osteopath can identify whether joint, muscle, or nerve tension is limiting progress.
If shoulder stiffness limits your ability to train, sleep, or perform daily tasks, professional assessment can help determine the underlying cause.
An osteopath can provide manual therapy and individualised exercise programming to restore movement safely.
Book an Appointment
or learn more on the Shoulder Pain Treatment in Ringwood page.
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Sports Rehabilitation in Ringwood
Shoulder Pain Treatment in Ringwood
⚠️ Disclaimer
This article is for general information only and does not replace individual medical advice.
If you’re experiencing pain or discomfort, please consult your healthcare professional or osteopath for assessment.
