Effortless Upright

Warm-up

Thoracic Spine Rotations (seated or kneeling)
120 seconds
Initiate the twist from your middle back, keeping your hips relatively stable.
Shoulder Shrugs & Rolls
60 seconds
Feel the release in your neck and shoulders as you gently raise and lower them.

Main session

2 rounds

Standing Row (with band or light weights)
12 reps
Draw your shoulder blades together like you're squeezing a pencil between them.
0 / 12
Overhead Reach & Scapular Depression
10 reps
Reach tall, then gently pull your shoulders away from your ears, engaging your lats.
0 / 10
Forearm Plank with Scapular Protraction/Retraction
45 seconds
Keep your core engaged as you gently push away from the floor and let your shoulder blades glide.
Chest Expansion (with interlaced fingers)
8 reps
Open your chest by gently drawing your shoulder blades down and together.
0 / 8

Cool-down

Supine Pec Stretch (arms in 'T' or 'goalpost')
60 seconds
Relax into the floor, allowing gravity to gently open your chest.
Gentle Head Nods & Turns
60 seconds
Softly release any remaining tension in your neck and upper traps.