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Mobility & joints

Shoulder & Chest Unwind

Release tension in your upper body with movements designed to open your chest and mobilize your shoulders. This session is wonderful for counteracting desk posture or simply inviting more spaciousness.

15 minAll levelsEquipment: mat
60

Warm-up

  • Arm Circles (forward & backward)

    90 seconds

    Start small and gradually make your circles larger, feeling your shoulder joint move.

    Illustration of Arm Circles (forward & backward)

  • Neck Nods & Tilts

    60 seconds

    Move with intention, softening your jaw and shoulders.

    Illustration of Neck Nods & Tilts

Main session

Dynamic Upper Body Openers

2 rounds

  • Wall Angels

    10 reps

    Keep your back playfully pressed against the wall, sliding arms up and down.

    0 / 10
    Illustration of Wall Angels

  • Scapular Cars (Controlled Articular Rotations)

    5 reps each side

    Isolate shoulder blade movement, drawing smooth circles.

    0 / 5
    Illustration of Scapular Cars (Controlled Articular Rotations)

  • Supine Pec Stretch (Goal Post Arms)

    45 seconds

    Allow gravity to gently open your chest, breathing deeply.

    Illustration of Supine Pec Stretch (Goal Post Arms)

Cool-down

  • Supported Back Bend (rolled towel under mid-back)

    150 seconds

    Rest and breathe, letting your front body soften and lengthen.

    Illustration of Supported Back Bend (rolled towel under mid-back)

Tags

mobilityshoulderschestupper bodytension reliefposture