Set aside focused time for this immersion when your shoulders need thorough care.
Upward Salute
Duration: 00:30
Sweep your arms skyward in upward salute to lengthen your spine and awaken your upper body.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and arms at your sides.
- Sweep your arms out and up overhead, keeping hands shoulder-width apart.
- Reach toward the ceiling while relaxing your shoulders and gazing slightly upward.
Tips
- Ground evenly through both feet.
- Engage your core to avoid arching your lower back.
Adjustments
- Place your hands behind your head or on your hips if raising them overhead feels intense.
Rag Doll
Duration: 00:30
Fold like a rag doll to let your spine decompress and your hamstrings stretch gently.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and knees softly bent.
- Inhale to reach arms overhead and lengthen your spine.
- Exhale to hinge at the hips, letting your torso drape forward.
- Grab opposite elbows and allow head and arms to hang heavy.
Tips
- Distribute weight evenly between heels and balls of the feet.
- Focus on lengthening your spine instead of trying to touch the floor.
Adjustments
- Bend your knees more deeply if your back feels tight.
- Rest elbows on a block or chair for extra support.
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.
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.
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.
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.
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.
Forward Fold
Duration: 00:30
Dive into a forward fold with clasped hands to stretch your hamstrings and open your shoulders in one swoop.
Difficulty: Beginner
Instructions
- Stand with feet hip-width apart and interlace your fingers behind your back.
- Hinge forward from your hips, letting your torso drape toward the floor.
- Reach your clasped hands overhead, allowing the stretch to travel through your shoulders.
Tips
- Relax your head and neck completely so gravity can help.
- Keep your legs straight yet soft at the knees.
Adjustments
- Hold a strap or towel between your hands if interlacing is uncomfortable.
- Bend your knees slightly if your hamstrings need more space.
Eagle Arm
Duration: 00:30
Wrap your arms into eagle pose to stretch the upper back and feel delicious space between the shoulder blades.
Difficulty: Beginner
Instructions
- Sit or stand tall with arms extended forward at shoulder height.
- Cross one arm over the other at the elbows and bend the elbows so forearms point upward.
- Wrap the forearms around each other and press palms together or as close as they reach.
Tips
- Relax the shoulders down and away from your ears.
- Lift the elbows slightly and reach the hands forward to feel the stretch across your upper back.
Adjustments
- Press the backs of your hands together if your palms do not meet.
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.
Diver
Duration: 00:30
Dive forward with rounded shoulders to stretch the upper back and give your spine a gentle release.
Difficulty: Beginner
Instructions
- Sit tall with arms resting by your sides and feet grounded.
- Reach both arms forward, stacking one hand on top of the other.
- Tuck your head between your arms, round through the upper back, and reach forward like a diver slicing into water.
Tips
- Keep your core lightly engaged so the stretch stays controlled.
- Let the shoulders spread wide to feel the stretch across your upper back.
Adjustments
- Rest your forearms on your thighs if you need extra support during the fold.
Wall Dog
Duration: 00:30
Use a wall to mimic downward dog and stretch your shoulders, hamstrings, and spine.
Difficulty: Beginner
Instructions
- Stand facing a wall about an arm's length away and place your hands on it at shoulder height.
- Step your feet back and keep arms and legs straight as you lower your torso toward the floor.
- Let your head hang between your arms and breathe into the stretch.
Tips
- Relax your neck and keep your spine long.
Adjustments
- Bend your knees or walk feet closer to the wall for 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.
Shoulder Rolls
Duration: 00:30
Roll your shoulders to release tension and bring warmth into your upper back and neck.
Difficulty: Beginner
Instructions
- Sit or stand tall with shoulders relaxed.
- Lift your shoulders up toward your ears, then roll them back and down in a circular motion.
- Repeat for several reps, then reverse the direction.
Tips
- Keep the motion smooth and fluid to avoid neck strain.
- Relax your neck and look forward while you move.
Adjustments
- Make smaller circles or simply lift and lower the shoulders if that feels better.
Neck Roll
Duration: 00:30
Roll your head gently side to side to release tension through your neck and shoulders.
Difficulty: Beginner
Instructions
- Sit tall with shoulders relaxed.
- Lower your chin toward your chest, then roll your head toward one shoulder so the ear hovers over it.
- Return through center and repeat toward the other shoulder, continuing in a slow rhythm.
Tips
- Move slowly to avoid strain or dizziness.
- Stop short of full circles to keep the neck happy.
Adjustments
- Keep the range of motion smaller if you experience discomfort.
Ear-to-Shoulder
Duration: 00:30
Melt tightness in your neck by gently drawing one ear toward your shoulder while you breathe.
Difficulty: Beginner
Instructions
- Sit or stand tall with arms relaxed.
- Tilt your head toward one shoulder, reaching that ear closer without lifting the shoulder.
- Place the opposite hand behind your back and rest the other hand lightly on top of your head for a subtle assist.
- Hold for a few breaths, then switch sides.
Tips
- Keep the chin neutral instead of tipping up or down.
- Let both shoulders stay soft and heavy.
Adjustments
- Skip the hand assist if the stretch feels intense enough with gravity alone.
Cactus Arms
Duration: 00:30
Open your chest with strong cactus arms to counter all that desk time and wake up your upper back.
Difficulty: Beginner
Instructions
- Sit or stand tall with arms relaxed by your sides.
- Lift your arms to shoulder height, bend elbows to ninety degrees, and turn palms forward.
- Keep elbows level with shoulders while squeezing shoulder blades together to open the chest.
Tips
- Draw shoulders away from your ears so the neck stays long.
- Gaze straight ahead and breathe into the stretch across your chest.
Adjustments
- Lower the elbows slightly if the shoulders feel cranky.
- Stand against a wall to help you maintain alignment.
Bear Hug
Duration: 00:30
Wrap yourself up to stretch the upper back and give tense shoulders a quick reset.
Difficulty: Beginner
Instructions
- Stand or sit tall with arms extended out to the sides.
- Cross your arms in front and place your hands on opposite shoulder blades like you are giving yourself a hug.
- Squeeze the embrace, gently round through the upper back, and tuck your chin toward your chest while breathing deeply.
Tips
- Let a long exhale help you sink into the stretch.
- Imagine pulling the shoulder blades wide apart to create space across the upper back.
Adjustments
- Keep the arms simply crossed at the forearms if going deeper feels uncomfortable.
Cow Face
Duration: 00:30
Thread your arms into cow face to stretch shoulders and triceps while opening your chest.
Difficulty: Intermediate
Instructions
- Sit or stand tall and raise one arm overhead.
- Bend the lifted elbow so your hand reaches down between your shoulder blades.
- Extend the other arm out, bend the elbow, and slide the hand up your back to meet the top hand.
- Clasp hands if they connect, or simply reach toward each other while keeping your chest lifted.
Tips
- Keep your torso upright instead of leaning forward.
- Draw the bottom shoulder back so the chest stays open.
Adjustments
- Hold a strap or towel between your hands if they do not meet.
- Place one hand on the upper back and the other on the lower back for a gentler version.
Upward Dog
Duration: 00:30
Press into upward dog to open your chest and stretch the front of your body with strength.
Difficulty: Beginner
Instructions
- Lie on your stomach with legs extended and hands under your shoulders.
- Press into your palms, straighten your arms, and lift your chest and thighs off the floor.
- Relax your shoulders away from your ears and gaze slightly upward.
Tips
- Only your palms and the tops of your feet should touch the floor.
- Keep arms straight without locking your elbows.
Adjustments
- Keep thighs on the floor for a gentler version if needed.
Child's Pose
Duration: 00:30
Melt into child's pose to reset your breath and relax the back with a calming stretch.
Difficulty: Beginner
Instructions
- Start on hands and knees, then widen your knees while keeping big toes touching.
- Sit your hips back toward your heels and reach your hands forward.
- Lower your chest between your thighs and rest your forehead on the floor or a support.
Tips
- Crawl your fingertips forward to deepen the stretch through the sides of your body.
- Let your chest sink toward the ground with each exhale.
Adjustments
- Keep knees closer together if that feels better for your hips.
- Rest your forehead on a block, pillow, or folded blanket if it does not reach the floor.
Downward Dog
Duration: 00:30
Press back into downward dog to lengthen your spine, open the shoulders, and stretch the entire backside.
Difficulty: Beginner
Instructions
- Start in tabletop, tuck your toes, and press through your hands to lift hips up and back.
- Straighten your legs as much as feels good while keeping a soft bend in the knees.
- Reach your chest toward your thighs and lengthen through your spine as your heels reach toward the floor.
Tips
- Let your head hang between your arms so your neck relaxes.
- Spread weight evenly between hands and feet.
- Keep knees slightly bent if hamstrings feel tight.
Adjustments
- Bend the knees more deeply or elevate hands on a chair for a lighter option.
- Come onto your forearms or place a block under your hands if wrists need relief.
Shoulder Cross
Duration: 01:00
Stretch the front of your shoulder by crossing one arm under your body and rolling into a gentle twist.
Difficulty: Beginner
Instructions
- Lie on one side with legs straight and bottom arm extended in front of you on the floor.
- Roll onto your stomach while keeping that bottom arm stretched across your chest.
- Reach the top arm overhead and place the hand on the floor for support, feeling the front of the shoulder open.
Tips
- Let the bottom arm stay relaxed against the floor so the stretch targets the shoulder.
Adjustments
- Limit how far you roll onto your stomach if the stretch feels intense.
Shoulder Opener
Duration: 01:00
Roll from your belly into a cross-body stretch to open tight shoulders and chest muscles.
Difficulty: Beginner
Instructions
- Lie face down with arms extended out to the sides.
- Roll onto one side, bringing the opposite leg over and planting the foot behind you.
- Keep the bottom arm extended as the top leg's weight opens your chest and shoulder.
- Press the top hand into the floor to control the stretch.
Tips
- Move slowly so the shoulder has time to release.
Adjustments
- Limit how far you roll if the stretch feels too intense.
Seated Chest
Duration: 00:30
Open your chest while seated by sliding your hands back and lifting your heart.
Difficulty: Beginner
Instructions
- Sit with knees bent and feet flat, planting your hands behind you with fingers pointing away.
- Slide your hands back slowly until you feel a stretch across your chest.
- Lift your chest, draw shoulders back and down, and breathe steadily.
Tips
- Keep arms straight without overextending your elbows.
- Tuck your chin slightly to keep the neck long.
Adjustments
- Keep hands closer to your body if the stretch feels intense.
Close with a deep breath and note the freedom in your overhead reach.
