The following shoulder range of motion diagram contains images of 12 different humerus, scapula and clavicle moves. Your mission is to try them out on your body. Hold each “position” for a total of five breaths, while attempting to strongly contract the muscles that create each distinct motion.

Great job! It’s a little like learning the ABC’s of your shoulders. Now play the Pranic Bath video again, and try to articulate to yourself which directions of movement are happening to your shoulders at every phase throughout the exercise.

The more awareness you have of how your shoulders move, the less likely you’ll be to injure them, so take some time to reacquaint yourself with this all-important joint system whenever you feel the need. Mission accomplished!

Watch our free Quickfix video for shoulders.

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[Reprinted with kind permission from Gaiam Life.]

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 more than 30 years of study in anatomy and movement, she is a pioneer in forging relevant links between the worlds of fitness, yoga, massage, athletics and pain management. She is known as the Teacher’s Teacher and has trained thousands of movement educators, clinicians, and manual therapists to incorporate her paradigm shifting self-care fitness programming into athletic and medical facility programs internationally. She has crafted original programs for 24 Hour Fitness, Equinox, YogaWorks, and numerous professional sports teams. She and her team of 500+ trainers help you to live better in your body with an emphasis on proprioception, mobility, breath mechanics and recovery. She has presented case studies at the Fascia Research Congress and International Association of Yoga Therapy conferences. She has the rare ability to translate complex physiological and biomechanical information into accessible, relevant moves that help her students transform pain, dysfunction and injury into robust 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 is regularly featured on the Oprah Winfrey Network. She is the creator of dozens of DVD’s including Treat While You Train with Kelly Starrett DPT and is the author of the internationally bestselling book The Roll Model: A Step by Step Guide to Erase Pain, Improve Mobility and Live Better in your Body. Based in Los Angeles, CA, she is a wife and mother of two small children and is currently writing her second book.

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I know this if off topic but I’m looking into starting my own blog and was curious what all is needed to get set up? I’m assuming having a blog like yours would cost a pretty penny? I’m not very web savvy so I’m not 100% positive. Any suggestions or advice would be greatly appreciated. Thank you

Wendy Melville

This was a wee bit challenging for me on Day 2 of Level 1 Certification. Thanks for putting movement out there for me to follow and hone my bathing skills.


Yes! Mission accomplished. I love moving in all the various ways of the shoulder. I have been practicing and teaching the most helpful Yoga Tune Up Poses: Shoulder Flossing mini-vini and Epaulet Arm Circles to cover the range of motion with both extended and flexed elbows. I consider this the First Aid Kit for the shoulders.

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Clare Chura

I appreciate this clean-cut, straight-forward tutorial on the shoulder DOMs. I’m currently in the level 1 teacher training, and while I feel confident in identifying and demonstrating most of these motions, I’m still struggling with internal and external rotation. Even as I practice and compare the two, I get confused as to exactly where the head of the humerus is moving. It’s similar to someone struggling to palpate a muscle, if you get what I mean. Do you have any simple, memorable tips to distinguish those to ranges of movement? Thanks again for this post, Jill!


I have had rotator cuff issues for close to twenty years of my life now (injury caused by playing tennis), and although I have been practicing yoga for almost as long i still feel very tight in my upper back/shoulder area, and hence I find it difficult to do the various binds. I believe that by incorporating these 12 exercises into my daily yoga routine I might finally experience the wider range of movement that i have been looking for.


For those with shoulder issues, this a great tool to print out and experiment with. It makes it easier to isolate a potential problem muscle to possibly explain to a doctor later on. thanks

For those memorizing or learning the terms for ranges of motion, it is a great visual aid.


tomomi ishimura

It’s easy to find out the words and memorize it with this pics. Thank you so much.


Love this exercise and the visuals to go along with it. It also helped me to realize where my popping and cracking is occurring so I can hopefully look into these ranges of motion in myself and see where I can use stability.

Rose Washburn

Wow just took my shoulders through these DOMs and am surprised how delicious moving them they way they are designed to be moved feels. Not even an “exercise” really. Just moving them as they should be moved and breathing. I like it!


These may seem easy but if you do them all, wow what a great warm up for your shoulders and shoulder girdle. And boy does it ever let you know where you have been neglecting. Not to judge myself but I am out of shoulder shape!

Tracy L

I just did this in the YTU Training today and it was really powerful. Something I have been glossing over and not really thinking about or executing in my life and through personal shoulder injuries. I am so aware, not and excited to really learn more for my personal knowledge and to share with others. Not as easy as it looks, when you really take time to feel this in your body. Thank you, I’m so grateful!

Alison Lloyd-Nijjar

Movement of the shoulders is usually a combination of several if these actions but it is important to teach students how to differentiate each one and which actions to ignite/decrease during poses. I love that we, as teachers, are our own guinea pigs to explore our anatomy to be able to inform and educate others from our own experience.


I’m enlarging this poster,, laminating it, and putting it in my shower! My husband has the tightest shoulders I’ve ever witnessed, I’m going to encourage him to go through these moves everyday…in the shower…until he can give himself a pranic bath.


I’m blowing this poster up, laminating it, and putting it in my shower! My husband has the tightest shoulders I’ve ever witnessed, I’m going to encourage him to go through these moves everyday…in the shower…until he can give himself a pranic bath.

Renee holden

Jill, thanks again for the education you are giving everyone regarding their bodies!
I see more people with shoulder injuries, mainly because they are not educated about the function of their shoulders, or have been instructed incorrectly on their movement! I can’t wait to take the shoulder immersion course!

Amanda Winkler

Jill, I saw this post and got excited since the shoulder immersion is coming up so soon! The shoulder and its associated bones, muscles & joints have been a part of yoga anatomy that I have struggled with understanding, both in my own body and on paper. From the start of my YTU journey I have increasingly found greater awareness and understanding of this structure in a fashion that has happened layer by layer. Every workshop, training, homework assignment, and class I teach helps me to peel away layers of understanding regarding this elusive structure. I can’t wait for the… Read more »

Lauren F

I really enjoyed the visualizations provided in this post. It will serve as a good reminder of the myriad ranges of motions while on the go if I need to pull something up quick. My shoulders, back, and posture have all been affected by the hours upon hours I spend sitting at a computer each day. Hopefully, these exercises will improve all three…and more!

Basak Gunaydin

I have a lot of shoulder issues coming from years of carrying heavy bags and my stress seems to live on my upper back and shoulders. This range of motion exercise and therapy balls are great way to bring awareness and relaxation on my shoulder and upper back area. I will be using the tools I learned at yoga tune up, to my every day practice.

ShellY Zagor

As a massage therapist, my shoulders are tight after a 30 plus career. No discomfort, pain or injury, but TIGHT. I love this easy to read chart in hitting the shoulder in all the ROM I cant wait to incorporate it into my daily warm-ups and see how my flexibility increases.

Lulu Gong

I do this shoulder movement everyday. I just learned proper scientific anatomy language from my yoga teacher training tonight. I love flexion and extension.