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10-Minute Overhead Shoulder Mobility

Follow ten no-repeat shoulder, chest, and side-body mobility intervals with a mix of standing, prone, seated, and kneeling positions.

Overhead mobilityShoulder and chest movement
About 10 min · 10 movements · Exercise mat · Daily mobility or upper-body warm-up

ORIGINAL VIDEO

10 Minute Daily Shoulder Mobility Routine, Follow Along

The source presents ten no-repeat shoulder mobility intervals using a stated 40-second work and 20-second rest format. Its chapter list and captions identify every movement and side in order.

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 40 sec

    Touch the shoulders and draw the largest comfortable circles with the elbows.

  2. 02
    Prone Chest Stretch — Rightabout 40 sec

    Keep the right arm bent at 90 degrees and roll only far enough to open the right chest.

  3. 03
    Prone Chest Stretch — Leftabout 40 sec

    Keep the left arm bent at 90 degrees and roll only far enough to open the left chest.

  4. 04
    Prone T Raiseabout 40 sec

    Keep the forehead down, thumbs up, and lift the straight arms from a T position.

  5. 05
    Prone I Raiseabout 40 sec

    Reach the arms overhead in an I shape and lift without bending the elbows.

  6. 06
    Puppy-Dog Shoulder Stretchabout 40 sec

    Keep the hips over the knees as the hands walk forward and the chest lowers.

  7. 07
    Seated Overhead Shoulder Abductionabout 40 sec

    Sit tall and sweep the straight arms from a T to overhead behind the ears.

  8. 08
    Kneeling Side Stretch — Leftabout 40 sec

    Reach the left arm across overhead while the right hand supports the side bend.

  9. 09
    Kneeling Side Stretch — Rightabout 40 sec

    Reach the right arm across overhead and expand the right ribs.

  10. 10
    Palms-Up Overhead Shoulder Circlesabout 40 sec

    Turn the palms upward and circle the straight arms without arching the lower back.

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SAFETY

Choose comfort and control first

Use a padded, non-slip surface and stay within a pain-free range. Reduce the prone chest rotation if the front of the shoulder feels pinched. Stop for pain, numbness, dizziness, or joint pinching.

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