Shoulders & Upper Back

Opens chest and shoulders – great before upper-body training or after desk work.

1. 1

   Towel/Band Shoulder Pass-Throughs12 reps

   Hold a towel or band with a wide grip, arms straight in front.

   → Wider grip = easier

2. 2

   Wall Slides10 reps

   Lean your back and forearms against a wall, arms in a "W".

   → Ribs down, no arch

3. 3

   Thoracic Rotation8 reps per side

   On all fours, place one hand behind your head.

   → Keep your hips still

4. 4

   Doorway Chest Stretch40 sec per side

   Place your forearm on the door frame at shoulder height.

   → No tingling in the arm – adjust if so

5. 5

   Lat Stretch40 sec per side

   Grab a door frame, table or bar with one hand.

   → Exhale into the stretch

6. 6

   Cross-Body Shoulder Stretch30 sec per side

   Bring one straight arm across your chest.

   → Keep the shoulder down

Hold stretches calmly until you feel a clear but comfortable pull – no bouncing. Perform dynamic drills slowly and with control.

General flexibility training, not therapy. Stop if it hurts and see a doctor.