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15-Minute Chest and Shoulder Mobility

Follow fifteen no-repeat chest, shoulder, and thoracic mobility intervals using a strap or towel and a mat.

Chest mobilityShoulder range and control
About 15 min · 15 movements · Exercise mat and yoga strap or towel · Upper-body mobility session

ORIGINAL VIDEO

15 Minute Chest and Shoulder Mobility Workout | Follow Along, No Talking

The source provides fifteen named, no-repeat chapters with a stated 45-second work and 15-second rest format. The chapter cues and a reviewed 15-frame contact sheet establish the movement sequence and sides.

Original video: EDR Fitness · YouTube↗

PLAN STEPS

Follow in order

Each step shows the movement, dose, and estimated time. Complete demonstrations, phase pacing, and detailed guidance remain in the app.

  1. 01
    Bent-Arm Shoulder Circlesabout 45 sec

    Place the hands on the shoulders and draw large, smooth circles with the elbows.

  2. 02
    Alternating Shoulder Rollsabout 45 sec

    Alternate rolling one shoulder up, back, and down while sitting tall.

  3. 03
    Wide-Grip Strap Pass-Throughabout 45 sec

    Hold the strap wide and pass it overhead and behind only through a comfortable range.

  4. 04
    Prone Pec Stretch — Left Arm Downabout 45 sec

    Lie prone with the left arm at 90 degrees and roll gently away from it.

  5. 05
    Prone Pec Stretch — Right Arm Downabout 45 sec

    Lie prone with the right arm at 90 degrees and roll gently away from it.

  6. 06
    Child's-Pose Thoracic Rotation — Leftabout 45 sec

    Sit toward the heels and rotate the left arm upward from the upper back.

  7. 07
    Child's-Pose Thoracic Rotation — Rightabout 45 sec

    Sit toward the heels and rotate the right arm upward from the upper back.

  8. 08
    Puppy-Dog Alternating Arm Raiseabout 45 sec

    Keep the chest low in puppy-dog position and alternate lifting one straight arm.

  9. 09
    Strap Internal-Rotation Stretch — Leftabout 45 sec

    Hold the strap behind the back and gently guide the left arm downward.

  10. 10
    Strap Internal-Rotation Stretch — Rightabout 45 sec

    Hold the strap behind the back and gently guide the right arm downward.

  11. 11
    Kneeling Push-Up Plusabout 45 sec

    From hands and knees, glide the chest down slightly, then press the floor away to spread the shoulder blades.

  12. 12
    Modified Chest Expansionabout 45 sec

    Bend the elbows behind the body and draw them together while lifting the chest.

  13. 13
    Strap Shoulder Extensionabout 45 sec

    Hold the strap behind the hips and lift the straight arms back without shrugging.

  14. 14
    Prone Straight-Arm Shoulder Stretch — Leftabout 45 sec

    Lie prone with the left arm extended sideways and roll gently away to open the shoulder.

  15. 15
    Prone Straight-Arm Shoulder Stretch — Rightabout 45 sec

    Lie prone with the right arm extended sideways and roll gently away to open the shoulder.

Open in TinyRepDownload .trp fileDownload TinyRep App

If TinyRep is installed, open and preview this plan directly in the app. You can also download the .trp file for manual import.

SAFETY

Choose comfort and control first

Use a long strap or towel and a padded, non-slip surface. Keep strap tension light and avoid forcing the hands close together. Stop before shoulder pinching, and stop for pain, numbness, dizziness, or tingling.

TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.