Shoulder Mobility Stretches and Drills

Morning Mobility

A gentle wake-up flow for hips, spine, shoulders, and breath before the day starts.

Desk Reset

A short mobility break for neck, wrists, chest, and hips after long sitting sessions.

Intermediate4 min

Full Body Flexibility

A balanced routine for hamstrings, hips, shoulders, calves, and the upper back.

Beginner4 min

Lower Back Relief

Comfortable floor stretches that reduce stiffness around the hips, glutes, and low back.

Sleep Wind Down

Slow stretches and longer holds to downshift the nervous system before bed.

Shoulder Posture Reset

Shoulder, chest, and upper-back mobility for posture and screen fatigue.

Exercises

Stretches for shoulder mobility

Cat-Cow Warmup

Move slowly between rounding and arching your back. Match each movement to a steady breath.

Neck Release

Drop one ear toward the shoulder and breathe into the opposite side of the neck.

Doorway Chest Opener

Place forearms on a doorway or wall corner, then step through gently until the chest opens.

Thread the Needle

Slide one arm under the chest and rotate gently through the upper back.

Child's Pose Side Reach

Sink hips back and walk both hands to one side to open the low back and side ribs.

Wrist Flexor Stretch

Extend one arm with palm up and gently draw the fingers back.

Wrist Extensor Stretch

Extend one arm with palm down and gently draw the knuckles toward you.

Scapular Wall Slides

Stand against a wall and slide elbows upward while keeping ribs soft.

Cross-Body Shoulder Stretch

Draw one arm across the chest and keep both shoulders low.

Overhead Triceps Stretch

Reach one elbow overhead and let the hand rest down the upper back.

Puppy Pose

Keep hips over knees and walk hands forward until the chest softens toward the mat.

Open Book Rotation

Lie on one side with knees stacked and open the top arm like a book.

Sphinx Press

Prop onto forearms and gently lengthen the chest forward.

0:30hamstrings

Wide-Leg Forward Fold

Stand with feet wide, hinge at the hips, and let the torso fold toward the floor.

0:30full body

Downward Dog Pedal

Lift hips into downward dog and alternate bending one knee while lengthening the other heel.

Lat Prayer Stretch

Place elbows on a bench or chair and sink the chest down with hands together.

Standing Side Bend

Reach one arm overhead and arc gently to the opposite side.

Supine Pec Stretch

Lie face down or slightly rotated with one arm out to the side to open the chest.

Wall Angels

Stand against a wall and slowly move arms between goalpost and overhead positions.

Supported Fish

Lie back over a pillow or bolster and let the chest open.

0:30recovery

Supported Forward Fold

Fold forward over pillows or a chair so the body can fully relax.

Seated Side Bend

Sit tall, reach one arm overhead, and lean gently to the opposite side while keeping both hips on the chair.

Seated Overhead Reach

Sit tall and reach both arms up and slightly back, opening the chest, then float them back down.