Intermediate · 3 min
Rowing Warm-Up
Move your shoulders, hips and spine before easy rowing strokes.
Total session: 3:30 · Includes preparation and side changes.
Ready when you are
Shoulder rolls seated
Movement instructions
Sit tall with your feet flat on the floor. Lift your shoulders toward your ears. Roll them back and down in slow circles. Reverse the direction halfway through.
Ask a clinician first if you have an existing shoulder condition.
Total (including preparation): 3:30 · 3:30 remaining
Up next: Shoulder rolls seated · 0:30
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.
- Shoulder rolls seated0:30
- Arm circles0:30
- Arm swings0:30
- Trunk twist0:30
- Air squats0:30
- Cat-cow0:30
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.
180 seconds moving + 30 seconds for preparation and changes. Changing settings resets playback.
Based on the app routine: Rowing Warm-Up.
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: Seated, Standing, Floor. 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 | Shoulder rolls seated | 30 |
| 2 | Arm circles | 30 |
| 3 | Arm swings | 30 |
| 4 | Trunk twist | 30 |
| 5 | Air squats | 30 |
| 6 | Cat-cow | 30 |
Routine overview
What you’ll move through.
6 timed steps · 3 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.
- 0130s
Shoulder rolls seated
Seated · Focus: shoulders, upper back.
- 02
30sArm circles
Standing · Focus: shoulders, arms.
- 03
30sArm swings
Standing · Focus: chest, shoulders.
- 04
30sTrunk twist
Standing · Focus: core, sides, back.
- 05
30sAir squats
Standing · Focus: thighs, glutes, core.
- 06
30sCat-cow
Floor · Focus: back, abdomen.
Related exercise hubs
Step by step
How to do the routine.
Step 1 · 30 seconds
Shoulder rolls seated
- Sit tall with your feet flat on the floor.
- Lift your shoulders toward your ears.
- Roll them back and down in slow circles.
- Reverse the direction halfway through.
Let your arms relax and keep the circles smooth.
For less intensity, use smaller circles and keep your arms lower.
Step 2 · 30 seconds
Arm circles
- Stand tall with your arms out at shoulder height.
- Make small forward circles with both arms.
- Gradually widen the circles as comfortable, then reverse direction.
Keep your shoulders relaxed and avoid swinging forcefully.
For less intensity, use smaller circles and keep your arms lower.
Step 3 · 30 seconds
Arm swings
- Stand with your feet shoulder-width apart and knees soft.
- Open your arms to the sides, then swing them gently across your chest.
- Repeat, alternating which arm crosses on top.
Keep the motion smooth and within a comfortable range.
For less intensity, keep your arms lower and use a smaller swing.
Step 4 · 30 seconds
Trunk twist
- Stand with your feet shoulder-width apart and knees soft.
- Extend your arms to the sides.
- Turn your torso gently from side to side.
Keep your movement controlled and avoid jerking at the end of each turn.
For less intensity, make the turn smaller, soften your knees, and reach only partway.
Step 5 · 30 seconds
Air squats
- Stand with your feet shoulder-width apart and toes slightly out.
- Push your hips back and bend your knees into a comfortable squat.
- Press through your feet to stand and repeat.
Keep your chest lifted and your knees tracking with your feet.
For less intensity, use a shallower squat and hold a stable support.
Step 6 · 30 seconds
Cat-cow
- Start on hands and knees, with wrists under shoulders and knees under hips.
- Inhale as you gently lower your belly and lift your chest.
- Exhale as you round your back and lower your head.
- Repeat slowly with your breathing.
Use a comfortable range without forcing either curve.
For less intensity, use a smaller spinal movement or try the movement seated on a chair.
Keep moving
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