Slow Neck Half-Circles

Restores gentle range to a neck that mostly looks straight ahead.

Week 1

5 each direction

Skip the backward arc if you have any neck issues.

Thread the Needle

Mobilises the upper back and rear shoulder.

Week 1

6 reps each side

Sides

Each side

Wall Angels

Re-teaches the shoulder blade to glide overhead without shrugging.

Week 1

8 slow reps

Only go as high as you can keep contact. Quality over range.

Doorway Chest Stretch

Opens chronically tight pecs from rounded-shoulder posture.

Week 1

30 seconds each side

Sides

Each side

Should feel like a stretch, not a pinch in the front of the shoulder.