From the moment you roll out of bed, you rely on the mobility in your shoulders to get through the day. Standard activities, like reaching for something on a high shelf or pulling a shirt over your head, are a lot harder without sufficient range of motion in your shoulder joints.

Unfortunately, painful or uncomfortable movement is fairly common, but shoulder mobility exercises can help. Passive range of motion (ROM) shoulder moves allow you to stretch your arm in various directions without actively engaging any muscles, which can help improve your mobility without exacerbating any pain you're experiencing.

Noam Tamir, CSCS, owner and founder of TS Fitness, recommends incorporating both active and passive shoulder ROM exercises in your weekly workout schedule to help increase your shoulder flexibility. Here are seven to start with.

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Your trapezius (traps) and shoulders are connected to the same joint, so if your traps are tight, your shoulder range of motion is limited, according to Carolina Araujo, CPT, a California-based strength coach.

Although this mobility move loosens the muscles on your neck, it's a passive range-of-motion exercise for your shoulder, too.

This exercise focuses on stretching out your posterior shoulder capsule (the protective membrane around your shoulder joint). Over time, tightness in this area can lead to shoulder pain or a rotator cuff injury.

As you do this move, it's okay if you can't get your moving arm flat against the floor — the key is to keep your lower body stable, according to Araujo.

"Tight pecs are another common reason you may experience stiffness in your shoulder," she says. This move can help loosen those muscles, increasing your shoulder mobility.

You can do this simple shoulder mobility exercise in a doorway or against a machine in the gym, Araujo says. The key is to keep your arm fully extended to really get the stretch into your shoulder.