Warm-up
Arm Circles (forward & backward)
90 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!
Neck Nods & Tilts
60 seconds
Alright, let's bring some gentle release to your neck. Begin by sitting tall, feeling your spine lengthen towards the ceiling, and your shoulders relaxed down your back. Now, on an exhale, slowly nod your chin towards your chest, then gently lift your head back, subtly looking up on an inhale. Next, on another exhale, tilt your right ear towards your right shoulder, feeling a gentle stretch, then return to center with an inhale, repeating on the left. The key here is tiny, controlled movements, only going as far as comfortable, visualizing your neck as a pendulum. A common mistake is forcing the movement, so remember to keep it soft and mindful.
Main session
Dynamic Upper Body Openers
2 roundsWall Angels
10 reps
As you begin your Wall Angel, stand tall with your heels, glutes, and head gently touching the wall, arms relaxed at your sides. Inhale deeply, then slowly slide your arms up the wall, elbows tracing a wide arch, envisioning your shoulder blades gently gliding together down your back. Exhale smoothly as you lower your arms back to the starting position, maintaining constant contact with the wall throughout the entire movement—this consistent touch is key to engaging the correct muscles. A common mistake is letting your lower back arch excessively away from the wall; gently engage your core to keep that connection.
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Scapular Cars (Controlled Articular Rotations)
5 reps each side
Begin in a comfortable seated or kneeling position with your spine long and eyes forward. Gently inhale as you slowly lift your shoulder towards your ear, then exhale as you press it forward and down, circling it back up and around like a smooth, deliberate painting of a large circle with your shoulder blade. Your breath beautifully guides the fluidity of this motion, making sure to keep your arm relaxed and not engaged. A common misstep is letting the elbow bend or using the arm to drive the movement, so really focus on isolating the shoulder blade itself.
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Supine Pec Stretch (Goal Post Arms)
45 seconds
Alright, let's gently open up through your chest and shoulders. Lie comfortably on your back with your arms out to the sides, elbows bent at 90 degrees like goalposts, making sure your hands are palm-up. As you slowly exhale, let gravity gently draw your arms toward the floor, feeling a soft stretch across your chest. Inhale deeply as you maintain that stretch. Remember to keep your shoulders relaxed and down, not letting them creep up towards your ears. A common mistake is to forcefully push the arms down, which can strain your shoulders, so just let gravity do the work. You've got this!
Cool-down
Supported Back Bend (rolled towel under mid-back)
150 seconds
Alright, let's gently open up that chest. Begin by lying down with a rolled towel nestled comfortably under your mid-back, knees bent and feet flat on the floor, allowing your arms to rest out to the sides with palms facing up. As you inhale slowly and deeply, feel your chest expand and your shoulders soften towards the mat, allowing your back to drape over the towel. Exhale completely, releasing any tension you might be holding. Remember to keep your chin slightly tucked to lengthen your neck. A common mistake is letting your ribs flare open excessively, so keep them softly drawn in as you breathe.
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