Seated Shoulder Mobility Reset
A seated sequence of side reaches, shoulder circles, cross-body stretches, behind-the-back positions, and a chest opener.
ORIGINAL VIDEO
12 min Shoulder Mobility Stretches & Exercises (Follow Along)
The original video combines seated and floor-based shoulder stretches. This plan preserves the opening seated sequence as a shorter desk-break routine.
Original video: Journey to Mobility · 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.
- 01Seated Overhead Side Reachabout 44 sec
Reach overhead to each side while keeping the chest open.
- 02Elbow-Led Shoulder Circles10 reps · about 30 sec
Use the elbows to draw five circles forward and five backward.
- 03Shoulder Lift and Releaseabout 25 sec
Lift both shoulders toward the ears and let them lower with each exhale.
- 04Cross-Body Shoulder Stretchabout 36 sec
Bring one arm across the body without lifting the shoulder toward the ear.
- 05Overhead Triceps Side Stretchabout 54 sec
Reach one hand down the back, then add a gentle side bend.
- 06Behind-Back Internal-Rotation Stretchabout 1.2 min
Place the back of the hand at the lower back and guide the elbow inward gently.
- 07Behind-Back Wrist Hold with Neck Tiltabout 1.1 min
Hold the opposite wrist behind the body and move the head slowly within comfort.
- 08Clasped-Hand Chest Openerabout 1 min
Clasp the hands behind you, draw the shoulder blades together, and keep the elbows soft.
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 comfortable range and never pull the arm or neck forcefully. Keep a slight bend in the elbows. Stop for shoulder pinching, numbness, dizziness, or increasing pain.
TinyRep is not a medical device and does not diagnose, treat, or prescribe rehabilitation.