Shoulder and Neck Mobility Routine

Shoulder and Neck Mobility Routine

Yoga & Mobility

Beginner

3 routines

A gentle, yoga-based 3-day plan to improve shoulder, neck, and thoracic spine mobility. Sessions blend dynamic flows and static holds to reduce stiffness, improve posture, and restore comfortable overhead range.

Routines

Day 1 — Shoulder & T‑Spine Opener

Warm, mobilize, and open shoulders and upper back with gentle flows and holds.

Beginner

24 mins

77 Kcal

Cat pose

Cat pose

Cow Yoga Pose Bitilasana

Cow Yoga Pose Bitilasana

Push Through Reach

Push Through Reach

Thread the Needle Pose

Thread the Needle Pose

Puppy Pose

Puppy Pose

Downward Facing Dog

Downward Facing Dog

Seated Chest Clam

Seated Chest Clam

Day 2 — Neck & Scapular Control

Ease neck tension and improve scapular mechanics with slow, controlled stretches.

Beginner

25 mins

85 Kcal

Seated Neck Side Stretch

Seated Neck Side Stretch

Seated Sky Look

Seated Sky Look

Kneeling Neck Stretch

Kneeling Neck Stretch

Armless Prayer Stretch

Armless Prayer Stretch

Swaying Palm Tree Yoga Pose

Swaying Palm Tree Yoga Pose

Standing Seal Yoga Pose

Standing Seal Yoga Pose

Seated Rotation Stretch

Seated Rotation Stretch

Child Pose

Child Pose

Day 3 — Shoulder Opening & Stability

Blend gentle stability work with chest and shoulder openers to improve overhead range.

Beginner

26 mins

87 Kcal

Child to Cobra Pose

Child to Cobra Pose

Worlds Greatest Stretch

Worlds Greatest Stretch

Dolphin Pose

Dolphin Pose

Downward Facing Dog

Downward Facing Dog

Seated Forearms Stretch

Seated Forearms Stretch

Bridge Pose Setu Bandhasana

Bridge Pose Setu Bandhasana

Seated Chest Clam

Seated Chest Clam

Back to Yoga & Mobility

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