StretchingShoulder
Standing Shoulder & Pectoral Stretch
Complete standing shoulder and pectoral stretch with arms crossed and overhead, 7-second holds repeated 7 times, targeting the pectoralis major, deltoid and rotator cuff.
Read more
Shoulders & Upper Back
Stretches and mobilizations for shoulders, rotator cuff and upper back. Ideal for posture-related tension and sedentary work.
9 Articles
Pain ReliefSelf-Massage
Long Dorsal Muscle Massage
Standing self-massage against a wall with a tennis ball to release the long dorsal muscles, erector spinae and thoracolumbar fascia through multidirectional movements.
Read more
RenforcementPosture
Dorsal Muscle Shortening
Seated chair exercise to shorten and strengthen dorsal muscles: elbows back and chin tucked, 90-second hold for posture correction.
Read more
StretchingFlexibility
Trunk Rotator Stretch
Standing trunk rotator stretch in 3 progressive stages, with torso rotation touching knee then ankle, 7-second holds per position.
Read more
StretchingShoulder
Shoulder & Pectoral Stretch
Two standing exercises to gently stretch the shoulders and pectorals, with arms spread then raised overhead, holding 7 seconds for 7 repetitions.
Read more
RenforcementIsometricShoulder
Humeral Head Recentering
Isometric humeral head recentering exercise, standing with resistance band or against a wall, to stabilize the shoulder and correct muscle imbalances.
Read more
StretchingShoulder
Rotator Cuff Stretch
Two rotator cuff stretch variations, with and without a towel, targeting internal and external rotation to relieve shoulder tension.
Read more
MobilizationShoulder
Shoulder Mobilization
Two gentle shoulder mobilization exercises in Y-arm and V-arm positions, with slow controlled movements to restore joint range of motion.
Read more
StretchingShoulderRelaxation
Upper Back Release - Shoulder Stand
Supine shoulder stand posture with legs vertical for 90 seconds, to deeply release the trapezius, rhomboids and paravertebral muscles of the upper back.
Read more