Roll through this refresh to counter hunching, clear tension, and give your shoulders room to move freely.
Arm Swings
Duration: 00:30
Loosen the chest and back with rhythmic arm swings that feel almost like a hug every single rep.
Difficulty: Beginner
Instructions
- Stand tall with feet hip-width apart and arms stretched out to the sides.
- Swing both arms forward to cross in front of your chest, alternating which arm lands on top.
- Open the arms back out wide and keep the movement flowing in a relaxed rhythm.
Tips
- Start slow to feel the stretch, then let the pace build as your shoulders warm up.
- Keep shoulders low and breathe steadily so the motion stays smooth.
Adjustments
- Shorten the swing if any tightness shows up in the chest or upper back.
Chest Opener
Duration: 00:30
Open your heart space and stretch the front body with a simple yet powerful chest opener.
Difficulty: Beginner
Instructions
- Stand tall with feet hip-width apart.
- Clasp your hands behind your head and widen your elbows out to the sides.
- Gently squeeze shoulder blades together and lift your chest as you breathe in.
Tips
- Keep shoulders soft and away from your ears.
- Maintain a long spine rather than arching through the lower back.
Adjustments
- Hold a strap or towel behind your head if your hands do not quite meet comfortably.
Overhead Tricep
Duration: 00:30
Lift and bend your arm overhead to stretch your triceps and open your side body.
Difficulty: Beginner
Instructions
- Stand or sit tall and raise one arm overhead.
- Bend the elbow, bringing your hand toward the opposite shoulder blade.
- Use the other hand to gently guide the elbow toward the midline of your back while breathing deeply.
Tips
- Keep your torso upright and core engaged so your lower back stays supported.
- Relax the lifted shoulder away from your ear.
Adjustments
- Hold a strap between your hands if reaching the elbow feels challenging.
One Arm Hug
Duration: 00:30
Cross one arm over your chest for a sweet stretch through the shoulder and lats.
Difficulty: Beginner
Instructions
- Stand tall and reach one arm straight across your body toward the opposite shoulder.
- Use the other arm to hook the elbow or forearm and pull it closer to your chest.
- Hold for a few breaths, then switch sides.
Tips
- Keep your torso upright instead of leaning.
- Relax the extended arm so the shoulder can stretch.
Adjustments
- Lower the extended arm toward your abdomen for a lighter stretch if needed.
Wall Arms
Duration: 01:00
Rotate away from a wall-bound arm to open your chest and shoulder with control.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and the side of your shoulder touching a wall.
- Rotate your torso to reach back and place your palm on the wall at shoulder height.
- Keep your hand planted as you square your hips and chest forward, feeling the stretch.
Tips
- Align knees, hips, and shoulders when you finish the rotation.
Adjustments
- Step slightly away from the wall if the stretch feels too intense.
Wall Pecs
Duration: 01:00
Use a wall or doorway to stretch your chest and shoulders with a controlled lean.
Difficulty: Beginner
Instructions
- Stand in a doorway or at a wall corner and place your palm and forearm against the surface at shoulder height, elbow bent to ninety degrees.
- Step forward with one leg and lean into the stretch until you feel your chest open.
Tips
- Draw your shoulder blade down and back to avoid shrugging.
- Keep your torso upright without twisting.
Adjustments
- Lean less if you prefer a gentler stretch.
Doorway Pecs
Duration: 00:30
Stretch your chest in a doorway to counter rounded shoulders and fuel better posture.
Difficulty: Beginner
Instructions
- Stand inside a doorway and place forearms and palms on the frame at shoulder height, elbows bent to ninety degrees.
- Step one foot forward and gently lean your body through the doorway until you feel a chest stretch.
- Hold the position while breathing deeply, letting the front of the shoulders soften.
Tips
- Draw shoulder blades down and back so the stretch targets the chest, not the neck.
- Keep your spine long and avoid arching the lower back.
Adjustments
- Lean only slightly forward if you want a lighter stretch or if the shoulders feel sensitive.
Reverse Shoulder
Duration: 00:30
Interlace your hands behind you to stretch the front of your shoulders and chest.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and clasp your hands behind your back, thumbs pointing down.
- Straighten your arms and gently lift your hands away from your back.
- Draw shoulders back and down, lift your chest, and tuck your chin slightly while holding the stretch.
Tips
- Engage your core so your lower back stays supported.
- Avoid overarching through your spine as you lift your hands.
Adjustments
- Lift your hands only a little if the stretch feels intense today.
Let your arms hang loose, take a proud inhale, and carry that openness into whatever comes next.
