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Mobility & joints

Shoulder & Thoracic Release

This thoughtful practice targets the often-overlooked mobility of your upper back and shoulders, perfect for easing tension. It's a gentle yet effective way to create more space and comfort in your body.

20 minAll levelslutealEquipment: mat, towel or small cushion
60

Warm-up

  • Arm Circles (forward & backward)

    60 seconds

    Start small and gradually widen your circles, feeling the movement in your shoulder joint.

    Illustration of Arm Circles (forward & backward)

  • Neck Nods & Tilts

    60 seconds

    Slowly explore your neck's range of motion, letting your head feel heavy.

    Illustration of Neck Nods & Tilts

Main session

Upper Body Unwinding

2 rounds

  • Wall Chest Opener

    45 seconds

    Lean gently into the wall, feeling a stretch across your chest and front of shoulder.

    Illustration of Wall Chest Opener

  • Open Book Rotations

    60 seconds

    Allow your top arm to peel open, focusing on the rotation through your thoracic spine.

    Illustration of Open Book Rotations

  • Puppy Pose (with towel under hands)

    60 seconds

    Sink your chest towards the mat, finding length through your spine and shoulders.

    Illustration of Puppy Pose (with towel under hands)

Cool-down

  • Child's Pose

    120 seconds

    Rest and breathe deeply, allowing your shoulders and hips to relax completely.

    Illustration of Child's Pose

  • Controlled Spinal Roll-Down

    60 seconds

    Slowly articulate your spine, segment by segment, on the way up and down.

    Illustration of Controlled Spinal Roll-Down

Tags

upper body mobilityluteal phasejoint releaseposture supportgentle