A mobility expert says these five moves will make stiff shoulder joints feel smooth and "buttery"

A man in a t-shirt and shorts sits at a breakfast bar in his home doing a bicep curl. His forearm rests on the surface of the bar and his hand grips a dumbbell. Behind him we see two chairs and a large window. There's also a laptop open on the breakfast bar.

Sitting for extended periods, hunching over your desk and sleeping in a funny position can cause your shoulders to feel stiff and tight. If you want to release this tension, try doing some regular mobility routines—like this one from Amir "Beard" Zandinejad.

Known as Beardthebestyoucanbe to his 1.6m Instagram followers, Zandinejad says this five-move shoulder session will give you "buttery" joint gains if you practice it regularly.

"The [workout] video is sped up a little bit, but the movements are slow and controlled with internal tension. The goal isn’t to copy my range of motion, but instead, work within your own available ranges. It’s okay if your range looks different," he writes in his Instagram post.

"Also, make sure to only work in pain-free ranges. Discomfort is completely normal, but avoid ranges where you feel a pinch, twinge, or sharp pain. You can do this routine up to two to three times a week if desired. The amount of sets is dependent on the individual and their capacity. You can start off with one to two sets of each and gradually build up to more."

How to do Amir "Beard" Zandinejad's five-move shoulder mobility routine

A post shared by Amir Zandinejad | Mobility Coach (@beardthebestyoucanbe)

A photo posted by on

You can do the five-move shoulder flexibility workout with or without a dumbbell and wrist weight. You will, however, need something like a dowel rod for one of the moves (a mop or broom works well if you don’t have one of these).

How mobility training can reduce sore neck and shoulders

Joint limitations and restricted mobility can result in pain, stiffness, injuries, and plateaus in strength. These limitations can impede performance in various activities, from sports to daily life, explains Zandinejad.

The neck and shoulders are two areas of the body that often hold tension because of desk jobs, postural issues and certain gym exercises. Zandinejad says mobility training, like doing the exercises in his video, can improve joint function and relieve painful symptoms.

He adds: "Through specific and intentional mobility training we can greatly reduce our pain, strengthen areas of weakness, improve our joint health and develop a far more capable body."