Warm-up
Cat-Cow Flow
120 seconds
Begin on all fours, hands under shoulders and knees under hips. As you inhale slowly, lift your tailbone and chest, allowing your belly to soften towards the mat, gazing gently forward for "cow." Then, as you exhale, round your spine, tucking your tailbone and chin towards your chest, pressing through your hands and knees for "cat," letting your breath guide this fluid transition. Remember to keep a soft gaze and avoid collapsing into your shoulders; a common mistake is rushing the movement, which lessens the spinal articulation.
Arm Circles (forward & backward)
60 seconds
Alright, let's get those shoulders feeling great! Begin standing tall with your feet hip-width apart and your arms relaxed at your sides, envisioning a gentle string pulling you upwards through the crown of your head. As you inhale deeply, gently float your arms forward and up, like you're drawing a big, smooth circle in the air, then exhale as you complete the circle downwards and backwards, keeping your arms extended but soft, never locking your elbows. Remember to keep your core gently engaged – think about hugging your organs with your muscles – so your torso stays stable and your arms do the work. A common mistake is letting your shoulders hunch up towards your ears, so really focus on keeping them relaxed down your back throughout the movement. You're doing wonderfully!
Main session
Postural Reset Sequence
2 roundsWall Chest Stretch
30 seconds
Let's gently open up that chest! Begin by finding a sturdy wall, placing your forearm flat against it, elbow at shoulder height. Now, take a slow, deliberate step forward with the foot on the same side as your outstretched arm. As you do this, gently rotate your torso away from the wall, feeling a beautiful stretch across your chest and front of your shoulder. Remember to breathe deeply and smoothly throughout, inhaling as you step forward and exhaling as you deepen the stretch. A key tip is to keep your shoulder away from your ear, maintaining that length in your neck. One common mistake is leaning too heavily into the stretch, so keep it gentle and listen to your body. You've got this!
Scapular Wall Slides
10 reps
Okay love, let's get those shoulders feeling strong and mobile! To start, simply stand tall with your back, head, and arms gently pressed against the wall, elbows bent at 90 degrees so your forearms are also flat against the wall. Now, as you exhale slowly, imagine your shoulder blades gliding smoothly *down* your back while your arms slide upwards along the wall, reaching as high as comfortable without arching your lower back. Inhale as you return to the start. A helpful tip is to focus on keeping those wrists pushing into the wall throughout the entire movement. A common mistake we sometimes see is letting the lower back arch excessively to gain more range, so keep that core gently engaged to prevent it!
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Band Pull-Aparts (or arms straight back)
12 reps
Alright, let's get those shoulders feeling strong and open! Begin by holding the band with a medium grip, arms straight out in front at shoulder height, feeling a gentle stretch in your chest. Now, as you exhale slowly, pull the band straight out to your sides, imagining you're trying to touch a wall behind you with your hands, squeezing those shoulder blades together. Inhale as you gently control the band back to the start. The key is to keep your core engaged and avoid arching your lower back—a common mistake is letting the lower back take over the movement instead of your upper back and shoulders. You got this, strong work!
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Prone T-Raises
10 reps
Lie face down on the floor, legs extended and feet hip-width apart, arms by your sides with palms facing your body. Gently lift your chest while simultaneously raising your arms straight out to the sides, forming a "T" shape with your body. Inhale deeply as you lift, exhaling softly as you control the descent. Focus on squeezing your shoulder blades together like you're trying to pinch a pencil, keeping your neck long and in line with your spine. A common mistake is using momentum or shrugging your shoulders towards your ears instead of engaging your upper back muscles, so move slowly and intentionally.
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Cool-down
Child's Pose
60 seconds
Gently come onto your hands and knees, with your big toes touching and knees wide apart, like a frog resting. As you slowly exhale, melt your hips back towards your heels, reaching your arms forward or letting them rest beside your body. Imagine your breath creating space and easing any tension in your back during each long, slow exhale. Focus on letting your chest truly soften towards the floor, rather than arching your back upwards. A common mistake is holding your breath or rushing into the pose, so just breathe deeply and let gravity do the work for a wonderful release.
Neck Circles (slow & gentle)
60 seconds
"Gently stand tall with your shoulders relaxed and gaze softly forward. Now, imagine you're slowly drawing a small, smooth circle with the tip of your nose, moving just your head and neck while breathing calmly and deeply throughout the entire movement. Feel the gentle stretch and release in your neck, avoiding any forceful pulling or crunching. A common mistake is rushing through the motion; remember, slow and gentle is key here to nourish your neck."
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