Shoulders

Achieve a full range of motion in your shoulders with long-hold stretches designed to restore shoulder mobility, relieve neck and back tension, and improve posture.

Exercise Overview

Exercise Instructions

Upward Salute demonstration

1. Upward Salute

Instructions

  • Start from a standing position with your feet hip-width apart and your arms at your sides.
  • Slowly sweep your arms out and up over your head.
  • Keep your hands shoulder-width apart and reach toward the ceiling.
  • Relax your shoulders and look slightly upward.

Tips

  • Ground your feet firmly into the floor and distribute your weight evenly between your feet.
  • Engage your core muscles to avoid arching your lower back.

Modifications

  • For less intensity, place your hands behind your head or on your hips.

Benefits

  • Spine, Upper Back, Obliques, Shoulders, Chest, Lats, Abdomen
Chest Opener demonstration

2. Chest Opener

Instructions

  • Start from a standing position with your feet hip-width apart.
  • Clasp your hands behind your head and widen your arms to bring your elbows out and back.
  • Gently squeeze your shoulder blades together and open your chest.

Tips

  • Lower your shoulders and relax your neck.
  • Keep your back and spine straight.

Modifications

  • If clasping your hands behind your head is difficult, use a strap or towel to hold onto.

Benefits

  • Shoulders, Chest, Abdomen
Overhead Tricep demonstration

3. Overhead Tricep

Instructions

  • Start from a standing position with your back straight and your arms resting at your sides.
  • Raise one arm overhead and bend your elbow, bringing your hand towards the opposite shoulder blade.
  • Use your opposite hand to gently press your elbow down towards the middle of your back

Benefits

  • Triceps, Upper Back, Obliques, Shoulders, Chest, Lower Back, Lats
One Arm Hug demonstration

4. One Arm Hug

Instructions

  • Start from a standing position with your back straight and your arms resting at your sides.
  • Extend one arm across your body, bringing it towards the opposite shoulder.
  • Hook your other arm around your extended arm to pull it closer to your chest.

Tips

  • Maintain an upright posture and avoid leaning to either side.
  • Keep your extended arm relaxed.

Modifications

  • For a gentler stretch, lower your extended arm to your abdomen and pull it with your other hand.

Benefits

  • Triceps, Shoulders, Lats
Wall Dog demonstration

5. Wall Dog

Instructions

  • Start from a standing position facing a wall, about an arm's length away.
  • Place your hands on the wall at shoulder height and take a step back with both feet.
  • Keep your arms and legs straight and lower your upper body towards the floor.

Tips

  • Relax your neck and let your head hang between your arms.

Modifications

  • If the stretch is too intense, bend your knees slightly and walk your feet closer to the wall.

Benefits

  • Upper Back, Shoulders, Hamstrings, Chest, Lower Back
Forward Fold demonstration

6. Forward Fold

Instructions

  • Start from a standing position with your feet hip-width apart and your hands interlaced behind your back.
  • Slowly bend forward from your hips, letting your upper body hang down toward the floor.
  • Extend your arms and let your hands fall forward over your head.

Tips

  • Let your head and neck relax completely.
  • Keep your legs straight but not locked.

Modifications

  • If interlacing your fingers is difficult, hold a strap or towel between your hands.

Benefits

  • Calves, Upper Back, Shoulders, Hips, Hamstrings, Chest, Glutes
Shoulder Cross demonstration

7. Shoulder Cross

Instructions

  • Start lying on your side with your legs straight and your bottom arm extended in front of you.
  • Slowly roll onto your stomach, keeping your bottom arm on the floor.
  • Reach your other arm up over your head and place your hand on the floor.

Tips

  • Keep your bottom arm relaxed on the floor.

Modifications

  • If the stretch is too intense, reduce the amount of rotation onto your stomach.

Benefits

  • Triceps, Upper Back, Shoulders
Shoulder Opener demonstration

8. Shoulder Opener

Instructions

  • Start lying on your stomach with your arms extended out to the sides.
  • Slowly roll onto one side, bringing your opposite leg over and placing your foot flat on the floor behind your bottom leg.
  • Keep your bottom arm extended and allow the weight of your top leg to open your chest and shoulder.
  • Use your opposite hand to gently press into the floor for support and to deepen the stretch.

Tips

  • Move slowly and with control to avoid straining your shoulder.

Modifications

  • If the stretch is too intense, reduce the amount of rotation in your body.

Benefits

  • Shoulders, Chest, Biceps
Child's Pose demonstration

9. Child's Pose

Instructions

  • Start on your hands and knees in a tabletop position.
  • Widen your knees and bring your big toes together so they're touching.
  • Sit back on your heels, then reach forward with your hands and lower your chest toward the floor.
  • Relax your hips and rest your forehead on the floor.

Tips

  • Walk your fingertips forward to increase the stretch.
  • Allow your chest to sink towards the floor.

Modifications

  • For less intensity, don't spread your knees as wide.
  • If your forehead doesn't reach the floor, rest it on a block or folded blanket.

Benefits

  • Feet, Shins, Shoulders, Hips, Lower Back, Ankles