Here’s a fantastic series of stretches and mobility exercises for the shoulders (and touches on some elbow and thoracic spine mobility as well). Many of these are inspired by Coach Sommer of Gymnastic Strength Training, and a few from P90X, yoga, and Pilates. It can be done in order as one session, or any one of these movements can be interspersed between lifting. Whenever I am doing major ‘push’ exercises (particularly chest or shoulder presses), I like to work one of these in between every set. Click on any of the exercises for the best video demo I could find on-line (it will pop out a new tab or window on your browser):

• Rocking table
• Twisting bear
• Hanging arm circles
• Xiaopeng Forward
• Xiaopeng Backwards
• Windmill
• Supine shoulder extension
• Supine shoulder walk (start the video at the 1:25 mark)
• Capsule
• Prone side chest
• Thread the needle
• Shoulder dislocate
• And finally, a couple of series you can do with a band:
  • Basic (more PT-based movements)
  • A bit more advanced