Beginner · 7 min
Shoulders I
Enhance your shoulder flexibility with extended-hold stretches aimed at reinstating shoulder mobility, alleviating neck and back tension, and enhancing posture. Suitable for those looking for a basic level stretch.
Total session: 7:34 · Includes preparation and side changes.
Ready when you are
Upward salute
Movement instructions
Stand tall with your feet together or hip-width apart. Reach both arms overhead and bring your palms together. Lengthen upward and breathe slowly.
Protect sensitive shoulders. Ask a clinician before trying this with back problems.
Total (including preparation): 7:34 · 7:34 remaining
Up next: Upward salute · 1:00
Want a routine to follow? Get guided stretches in the app ↗
Your sequence
Both sides are included. Follow the movement instructions; move at your own pace.
- Upward salute1:00
- Chest opener standing1:00
- One arm hug standing · Both sides2:00
- Wall dog1:00
- Forward fold1:00
- Overhead tricep standing · Both sides1:00
Five seconds to prepare, five seconds between movements, and two seconds to switch sides. All are included in the total. Pause whenever you need. Reset to edit settings. Nothing is saved after leaving. Keep this page open. Sound may stop when the screen locks; the timer catches up when you return.
420 seconds moving + 34 seconds for preparation and changes. Changing settings resets playback.
Based on the app routine: Shoulders I.
Read the movement instructions before starting. Stop if a movement is painful; you can pause at any time.
Plan your space and time
6 timed steps use 6 different movements. Starting positions: Standing. Inspect the illustrated setup for each movement before starting.
Each row below is the exact stored exercise time. Additional preparation and position changes extend the session beyond that total; no extra transition time is hidden in this table.
| Step | Movement | Seconds |
|---|---|---|
| 1 | Upward salute | 60 |
| 2 | Chest opener standing | 60 |
| 3 | One arm hug standing | 120 |
| 4 | Wall dog | 60 |
| 5 | Forward fold | 60 |
| 6 | Overhead tricep standing | 60 |
Routine overview
What you’ll move through.
6 timed steps · 7 min in total. Time shown is the sum of the listed steps; extra transition time is not included.
Move gently, breathe normally, and stay within a comfortable range. Stop if anything feels painful.
- 0160s
Upward salute
Standing · Focus: shoulders, sides, upper back.
- 02
60sChest opener standing
Standing · Focus: chest, shoulders, upper back.
- 03
120sOne arm hug standing
Standing · Focus: shoulders, upper back.
- 04
60sWall dog
Standing · Focus: shoulders, back, hamstrings.
- 05
60sForward fold
Standing · Focus: shoulders, chest, hamstrings.
- 06
60sOverhead tricep standing
Standing · Focus: triceps, shoulders.
Related exercise hubs
Step by step
How to do the routine.
Step 1 · 60 seconds
Upward salute
- Stand tall with your feet together or hip-width apart.
- Reach both arms overhead and bring your palms together.
- Lengthen upward and breathe slowly.
Keep your ribs over your hips and shoulders relaxed.
For less intensity, keep your hands on your hips or raise your arms only as far as comfortable.
Step 2 · 60 seconds
Chest opener standing
- Stand tall with your feet hip-width apart.
- Rest your hands behind your head, with elbows out to the sides.
- Gently draw your elbows back and lift your chest.
Keep your neck relaxed and avoid arching your lower back.
For less intensity, lower your arms and make the chest-opening movement smaller.
Step 3 · 120 seconds
One arm hug standing
- Stand tall and bring one arm across your chest.
- Use your opposite forearm to gently draw it closer.
- Release and repeat on the other side.
Keep the stretching shoulder down and the elbow below shoulder height.
For less intensity, loosen the arm position and keep your shoulders relaxed.
Step 4 · 60 seconds
Wall dog
- Face a wall and place your palms at shoulder height.
- Step back and hinge forward from your hips.
- Let your chest lower between your arms while keeping your back long.
Soften your knees and adjust your distance from the wall.
For less intensity, keep your chest higher and soften your knees or elbows as needed.
Step 5 · 60 seconds
Forward fold
- Stand with your feet hip-width apart and clasp your hands behind your back.
- Hinge forward from your hips with soft knees.
- Let your hands lift away from your back as comfortable.
Relax your neck and avoid forcing your arms overhead.
For less intensity, bend your knees and let your clasped hands rest near your back.
Step 6 · 60 seconds
Overhead tricep standing
- Stand tall and reach one arm overhead.
- Bend that elbow so your hand rests behind your upper back.
- Use your other hand to gently guide the raised elbow.
- Release and repeat on the other side.
Keep your ribs down and avoid pulling your neck forward.
For less intensity, reach your hand toward your shoulder rather than farther down your back.
Keep moving
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