Down Dog for Improved Shoulder Range of Motion and Recovery
Stretch and Move Series | Part 2
If your shoulders are constantly fried from overhead presses, pull-ups, or snatches, you’re not alone. Tightness in the upper back and shoulders is a common byproduct of heavy lifting, and most of us default to aimless stretching that doesn’t really move the needle.
Here’s a better option: Down Dog.
Yep, the classic yoga move. But before you roll your eyes, hear us out. When done with intention (and not just flopped into), Down Dog is a powerful tool for unlocking shoulder range of motion, promoting recovery, and prepping your body for more efficient overhead work. No equipment. No fluff. Just results.
Why This Works
Most overhead limitations begin with poor scapular movement and a lack of active range of motion. Down Dog flips that script by training you to:
Actively press into the ground
Glide your shoulder blades overhead
Push deeper into your true end range
Think of it as mobility meets motor control, exactly what tight, overworked shoulders need.
Common Faults!
Not pressing the floor away: If your arms are just chilling, you're missing the point. Think about pushing the ground away from you, like you're sliding paper across the floor. This engages the shoulders and cues the scapulae to move with you. The goal? Get those shoulder blades to rise toward your ears as you sink into the position.
Cutting your end range short: You're not just hanging out here. Actively work deeper as your shoulders open up. On each rep, aim to get your ears through the "window" your arms create, even past them. Don't force it, but give yourself the green light to explore a new range with control.
How To Do It
Start in quadruped. Hands under shoulders, knees under hips.
Press the floor away. Engage your shoulders as you begin to lift your hips toward the ceiling.
Enter Down Dog. Let your hips rise as your arms extend overhead. Keep pressing with your hands.
Hold for 3–5 seconds. Stay active in the position, no sagging, no collapsing.
Return to start. Drop back into quadruped and reset.
Repeat this cycle for 5–10 reps, slowly pressing further into your range with each repetition. On later reps, try to get your ears past your arms, that's when you know you're moving the needle.
When to Use It
Post-workout. On active recovery days. Or anytime your shoulders feel stiff and overworked. Just 3–5 minutes of this can go a long way in restoring overhead mobility and calming down cranky traps and delts!
