Upper-Body Mobility
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
Beginner
Warm, mobilize, and open shoulders and upper back with gentle flows and holds.
Cat pose
2 sets8 reps30s restCow Yoga Pose Bitilasana
2 sets8 reps30s restPush Through Reach
2 sets8 reps45s restThread the Needle Pose
2 sets1 reps30s restPuppy Pose
2 sets1 reps45s restDownward Facing Dog
2 sets1 reps45s restSeated Chest Clam
2 sets1 reps30s rest
Day 2 — Neck & Scapular Control
Beginner
Ease neck tension and improve scapular mechanics with slow, controlled stretches.
Seated Neck Side Stretch
2 sets1 reps30s restSeated Sky Look
2 sets1 reps30s restKneeling Neck Stretch
2 sets1 reps30s restArmless Prayer Stretch
2 sets1 reps45s restSwaying Palm Tree Yoga Pose
2 sets10 reps45s restStanding Seal Yoga Pose
2 sets1 reps45s restSeated Rotation Stretch
2 sets1 reps30s restChild Pose
1 sets1 reps30s rest
Day 3 — Shoulder Opening & Stability
Beginner
Blend gentle stability work with chest and shoulder openers to improve overhead range.
Child to Cobra Pose
2 sets8 reps45s restWorlds Greatest Stretch
2 sets1 reps45s restDolphin Pose
2 sets1 reps60s restDownward Facing Dog
2 sets1 reps60s restSeated Forearms Stretch
2 sets1 reps30s restBridge Pose Setu Bandhasana
2 sets1 reps45s restSeated Chest Clam
2 sets1 reps30s rest
