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    Upper-Body Mobility

    Upper-Body Mobility

    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
    45 Kcal
    Cat pose

    Cat pose

    2 sets
    8 reps
    30s rest
    Cow Yoga Pose Bitilasana

    Cow Yoga Pose Bitilasana

    2 sets
    8 reps
    30s rest
    Push Through Reach

    Push Through Reach

    2 sets
    8 reps
    45s rest
    Thread the Needle Pose

    Thread the Needle Pose

    2 sets
    1 reps
    30s rest
    Puppy Pose

    Puppy Pose

    2 sets
    1 reps
    45s rest
    Downward Facing Dog

    Downward Facing Dog

    2 sets
    1 reps
    45s rest
    Seated Chest Clam

    Seated Chest Clam

    2 sets
    1 reps
    30s rest

    Day 2 — Neck & Scapular Control

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

    Beginner
    26 mins
    35 Kcal
    Seated Neck Side Stretch

    Seated Neck Side Stretch

    2 sets
    1 reps
    30s rest
    Seated Sky Look

    Seated Sky Look

    2 sets
    1 reps
    30s rest
    Kneeling Neck Stretch

    Kneeling Neck Stretch

    2 sets
    1 reps
    30s rest
    Armless Prayer Stretch

    Armless Prayer Stretch

    2 sets
    1 reps
    45s rest
    Swaying Palm Tree Yoga Pose

    Swaying Palm Tree Yoga Pose

    2 sets
    10 reps
    45s rest
    Standing Seal Yoga Pose

    Standing Seal Yoga Pose

    2 sets
    1 reps
    45s rest
    Seated Rotation Stretch

    Seated Rotation Stretch

    2 sets
    1 reps
    30s rest
    Child Pose

    Child Pose

    1 sets
    1 reps
    30s rest

    Day 3 — Shoulder Opening & Stability

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

    Beginner
    26 mins
    37 Kcal
    Child to Cobra Pose

    Child to Cobra Pose

    2 sets
    8 reps
    45s rest
    Worlds Greatest Stretch

    Worlds Greatest Stretch

    2 sets
    1 reps
    45s rest
    Dolphin Pose

    Dolphin Pose

    2 sets
    1 reps
    60s rest
    Downward Facing Dog

    Downward Facing Dog

    2 sets
    1 reps
    60s rest
    Seated Forearms Stretch

    Seated Forearms Stretch

    2 sets
    1 reps
    30s rest
    Bridge Pose Setu Bandhasana

    Bridge Pose Setu Bandhasana

    2 sets
    1 reps
    45s rest
    Seated Chest Clam

    Seated Chest Clam

    2 sets
    1 reps
    30s rest
    Back to Yoga & Mobility

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