Quick Full-Range Shoulder Flow
Move through rotation, a floor chest stretch, kneeling shoulder waves, reverse-tabletop opening, and thread-the-needle rotation.
ORIGINAL VIDEO
Quick Shoulder Mobility Routine FOLLOW ALONG
The source demonstrates a short full-range shoulder routine with clearly stated repetitions, contraction times, and bilateral holds. This plan retains the complete exercise order.
Original video: Tom Merrick · 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.
- 01Shoulder Rotation to Overhead Reach10 reps · about 1 min
Rotate at shoulder height, reach overhead, and keep the shoulders down.
- 02Prone Chest PNF Stretchabout 1 min
Press the arm lightly into the floor for five seconds, then exhale and ease into the stretch.
- 03Kneeling Shoulder and Spine Wave5 reps · about 50 sec
Alternate rounding and opening while the arms stay long overhead.
- 04Reverse Tabletop Shoulder Opening5 reps · about 50 sec
Press through straight arms, lift the hips, and lower with control.
- 05Thread-the-Needle Holdabout 1 min
Thread one arm across the floor while the hips stay centred over the knees.
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 padded, non-slip surface. Keep PNF contractions light rather than maximal. Skip reverse tabletop if it irritates the wrists or front of the shoulder. Stop for pain, numbness, dizziness, or joint pinching.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.