BY: KATIE SMITH & NATALIE BEYER
Stress, screens, workouts, and daily demands tend to collect in one place quickly: the shoulders. When shoulder mobility is limited, it does not just affect how your arms move. It can influence posture, breathing, and how much tension you carry through your neck and upper back. Over time, that stiffness can make everyday tasks feel heavier than they need to be.
This week is about restoring freedom and ease through the shoulders so daily movement feels lighter, smoother, and more supported. Creating space here often brings relief far beyond just the shoulders themselves.
Healthy shoulders do more than move better. They allow you to carry stress with less tension, improve posture throughout the day, and give your upper body the mobility it needs to function efficiently.
Wall Overhead Shoulder Stretch
Stand facing a wall and place both hands on it at about shoulder height. Step your feet slightly back and hinge at the hips as you gently lower your chest toward the floor. Keep your spine long and your ribs from flaring as you sink into the stretch. You should feel length through the shoulders, upper back, and lats. Focus on slow, controlled breathing and allow your chest to soften downward without forcing the movement.
Seated Chest Opener Stretch
Sit tall on the floor or in a chair with your feet grounded. Interlace your fingers behind you or place your hands on your lower back. Gently draw your shoulders down and back as you lift your chest upward. Keep your neck relaxed and avoid arching aggressively through the lower back. This stretch helps counteract rounded posture and opens the front of the shoulders and chest, which is especially helpful after long periods of sitting or screen time.
Thread the Needle Stretch
Begin on your hands and knees with your shoulders stacked over your wrists and your hips over your knees. Take a breath to settle into a neutral spine. Lift one arm up toward the ceiling and gently open your chest, allowing your eyes to follow your hand if that feels comfortable. Then slowly sweep that same arm underneath your chest and across the floor, allowing your torso to gently rotate in the opposite direction. Let your palm or forearm rest on the ground as your shoulder and upper back begin to soften. Keep your hips relatively stable so the rotation stays focused through the upper back and shoulders. Relax your neck and breathe slowly as you hold the position, allowing tension to release with each exhale. After several breaths, return to center and repeat on the other side.
If you feel too much pressure in the shoulder, keep more weight in your supporting hand or place a block or pillow under the reaching arm for support. Move slowly and avoid forcing depth. This stretch should feel like a gentle opening through the shoulders and upper back, not strain.
Consistent shoulder mobility work helps restore balance between strength and flexibility. As tension releases, movement feels more fluid and posture becomes easier to maintain. This reset supports not just your workouts, but how your body feels throughout the entire day.
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