About This Advanced Shoulder Routine
Your shoulders are complex joints that require comprehensive care. This advanced shoulder routine provides thorough treatment through dynamic warm-ups, wall-supported stretches, deep openers, and finishing work that addresses every muscle affecting your shoulder mobility.
What This Routine Targets
This immersion addresses your entire shoulder complex: the chest muscles that pull your shoulders forward, the rotator cuff that controls fine movement, the upper back that supports your shoulder blades, and the neck muscles that connect to your shoulder girdle.
What’s Included
This fifteen-minute routine includes twenty-five exercises. You’ll progress from standing reaches through wall-supported positions, work through challenging arm positions like cow face and eagle arms, and finish with floor stretches that allow deep relaxation into the opening.
Who Should Try This
This routine benefits anyone with significant shoulder restriction, athletes whose sports demand overhead mobility, or anyone wanting the most thorough shoulder work possible. It requires time but delivers results proportional to the investment.
Tips for Best Results
Move through wall stretches with patience, using the leverage they provide gradually rather than forcing deep positions immediately. Pay attention to any differences between sides and note them for future focus.
Upward Salute
Duration: 0:30
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: 0:30
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: 0:30
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: 0:30
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: 0:30
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: 0:30
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: 1:00
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: 0:30
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: 0:30
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: 1:00
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: 0:30
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: 0:30
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: 0:30
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: 0:30
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: 0:30
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: 0:30
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: 0:30
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: 0:30
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: 0:30
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: 0:30
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: 0:30
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: 0:30
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: 1:00
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: 1:00
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: 0:30
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.
Complete Shoulder Freedom
Close with a deep breath and note the freedom in your overhead reach. Comprehensive shoulder work creates lasting improvements that quick stretches can’t match.
Schedule this immersion weekly or whenever your shoulders need thorough attention. The extended time investment creates proportionally greater results in mobility and comfort.
