gentle
10-Minute Shoulder Mobility at the Wall
Regular shoulder mobility work maintains the range of motion needed for everyday reaching, lifting, and comfort.
10 min · Kit: Nothing
The session
- 1Wall thoracic extension: arms on wall, step back, hinge forward gently; 8 breaths
- 2Wall slide: Y and W arm patterns; 10 each
- 3Doorframe chest stretch: arms at 90°, gentle lean; 30 sec × 2
- 4Internal/external rotation: arm at 90°, rotate forearm up and down; 12 each
- 5Wall overhead reach with shoulder blade movement feedback; 10 reps
Worth knowing
- Shoulder mobility sessions are particularly valuable for desk workers, drivers, and anyone with rounded posture
- Go slowly; shoulder tissue responds to consistency not aggression
