Shoulders & Upper back
Level 1
Level 1 - Day 2
The exercises in each group are meant to be super sets. Complete 1 set of each exercise before moving on to the 2nd set. Once you’ve completed both sets of each exercise, move on to the next group.
Keep track of your progress and stay consistent with your mobility sessions.
Group 1
Prone Thoracic Side Bends
2 sets, 10 reps each
Lie face down with hands interlaced behind your head, feet and knees grounded, and gaze down to keep a neutral neck. Lift your chest slightly into a thoracic extension, then side bend by bringing one elbow toward the same-side hip, creating a controlled lateral squeeze through the ribs and upper spine. Return to center, repeat on the other side, and maintain chest lift throughout without rotating or compensating.
Kneeling Mini Banded Xs
2 sets, 12 reps each
Start in tall kneeling with a miniband around your wrists, arms extended forward at shoulder height, and palms facing in. Move the arms in opposite diagonal directions — one up at 45 degrees and the other down at 45 — then return to center and switch sides. Keep tension on the band, brace your core, and move from the shoulders with control rather than swinging from the elbows or wrists.
Goalpost Pull Aparts
2 sets, 10 reps each
Stand tall with a miniband around your wrists and arms in a goalpost position, elbows bent at 90 degrees and lifted to shoulder height. While keeping one arm steady, move the other outward in horizontal abduction, pausing to squeeze the rear delt and scapular stabilizers before returning to center. Complete all reps on one side before switching, focusing on control and avoiding shoulder shrug or forward roll.
Group 2
Open Books
2 sets, 10 reps each
Lie on your side with the bottom leg straight and top leg bent at 90 degrees resting in front, arms extended together at chest height. Keeping the top knee grounded, rotate the top arm open across the body as your chest follows, reaching toward the floor behind you for a thoracic stretch. Pause at end range, breathe into the motion, then return slowly to start, keeping the movement smooth and coming from the mid-back.
Wall Slides
2 sets, 12 reps
Stand with feet a few inches from the wall, keeping butt, upper back, and head pressed against it. With elbows bent to 90 degrees and arms in a goalpost position, slide your arms upward as far as you can without losing wall contact or arching the back, then return to start with control. Move slowly, focusing on feeling the shoulder blades glide along the ribcage.
Group 3
Stick Pass Throughs
2 sets, 10 reps each
Stand tall holding a stick or PVC pipe with a wide grip and arms straight. Lift the stick overhead, then slowly rotate the arms back until the stick touches your glutes or lower back, before reversing the motion to return to the front. Keep the arms straight, core engaged, and move only within your pain-free range, widening your grip if needed for mobility.
Stick Around the World
2 sets, 10 reps each
Stand tall holding a stick with a wide grip and arms straight, then sweep it in a circular motion around your body, leading with one arm until the stick passes behind your back, followed by the other arm. Perform all reps in one direction before switching, moving slowly and keeping the arms straight to train shoulder dissociation and control while avoiding trunk rotation.
Group 4
Childs Pose Elbow Thoracic Twist
2 sets, 10 reps each
From child’s pose with knees wide, hips back, and forearms on the floor, rotate one elbow up toward the ceiling while keeping a 90-degree bend in the arm. Focus on stacking the shoulders and opening the thoracic spine without lifting the hips, squeezing between the shoulder blades at the top before returning to start. Complete all reps on one side before switching, breathing deeply into each twist.
Prone T Hand Rotations
2 sets, 10 reps
Lie face down with arms extended out to the sides in a T shape and chest slightly lifted. With elbows straight, rotate your arms so palms face down, hold briefly, then rotate outward so palms face up and slightly back, holding again before alternating. Maintain chest lift, lead the movement from the palms, and avoid overarching the lower back as you build endurance in the posterior chain.
Group 5
Standing Straight Arm IR/ER with Lean
2 sets, 12 reps each
Stand tall with arms extended at shoulder height in a T shape, one palm up and the other down. Rotate both arms in opposite directions as your torso subtly leans toward the palm-up side, then alternate fluidly side to side. Keep arms straight, wrists neutral, and shoulders relaxed while spiraling gently through the shoulders and chest without collapsing.
Quadraped Shoulder Box Rot
2 sets, 6 reps each way
From quadruped with arms straight, guide your shoulder blades through four phases: retract by pulling them together, shrug upward, protract by pushing them apart, and depress downward, completing one “box.” Continue moving slowly through this sequence, then reverse direction after a few reps, isolating scapular motion without bending elbows or shifting the torso.
HOURS
Monday: 8am – 7pm
Tuesday: 10am – 7pm
Wednesday: 10am – 7pm
Thursday: 8am – 7pm
Friday: 10am – 5pm
Saturday: 10am – 5pm
SEE WHY OTHERS CHOOSE US
