Open Heart & Strong Back

Warm-up

Cat-Cow Flow
120 seconds
Move with your breath, gently articulating each segment of your spine.
Arm Circles (forward & backward)
60 seconds
Keep your movements fluid, exploring the full range of motion in your shoulder joints.

Main session

2 rounds

Wall Chest Stretch
30 seconds
Lean gently into the stretch, feeling it through the front of your shoulder and chest.
Scapular Wall Slides
10 reps
Keep your low back pressed gently against the wall as you slide your arms up and down.
0 / 10
Band Pull-Aparts (or arms straight back)
12 reps
Feel the engagement between your shoulder blades without shrugging your shoulders up.
0 / 12
Prone T-Raises
10 reps
Lift your chest just enough to feel your upper back muscles working, keeping your neck long.
0 / 10

Cool-down

Child's Pose
60 seconds
Allow your spine to lengthen and your shoulders to release tension.
Neck Circles (slow & gentle)
60 seconds
Move slowly and mindfully, noticing any areas of stiffness.