Shoulder Stability & Release

Warm-up

Thread the Needle
60 seconds
Allow your upper body to gently rotate, finding a comfortable stretch in your shoulder and upper back.
Segmental Spinal Roll-Down (standing)
60 seconds
Imagine each vertebra moving independently as you melt down and roll back up.

Main session

2 rounds

Bird-Dog (with focus on shoulder stability)
8 reps per side
Maintain a stable torso and shoulder girdle as you extend opposition limbs.
0 / 8
Sleeper Stretch (gentle variant)
30 seconds
Apply light, sustained pressure, feeling the release in the back of your shoulder.
Floor Angels
10 reps
Focus on keeping your arms and back of your hands as close to the floor as possible.
0 / 10
Kneeling Lat Stretch (using a chair or wall)
30 seconds
Allow your chest to drop gently, feeling the stretch down the sides of your body and into your armpits.

Cool-down

Seated Side Bend
60 seconds
Reach up and over, lengthening through your side body and creating space around your ribs.
Reclined Constructive Rest with Arm Sweeps
60 seconds
Slowly sweep your arms overhead, noticing the natural mobility in your shoulder joints.