Mobility Workout
Shoulder Mobility Routine
Restore full range of motion to your shoulders with this 10-minute shoulder mobility routine. Modern life — driving, typing, phone scrolling — pulls your shoulders forward and locks them in internal rotation. This routine systematically reverses that pattern by working through overhead mobility, external rotation, scapular control, and thoracic extension. You'll start with gentle circles to warm the joint, progress through pass-throughs and wall slides that challenge your active range, then finish with deeper stretches that open the chest and lats. Every position is accessible regardless of your current flexibility — just work to your comfortable end range and breathe. Great as a pre-workout warm-up before pressing movements, a standalone session for desk workers, or part of a recovery day. Consistent shoulder mobility work reduces injury risk, improves posture, and can resolve nagging aches in the neck, upper back, and shoulders that most people assume are just part of life.
Workout Breakdown
More Mobility Workouts
The Original 34 Mat Exercises from Joseph Pilates
The complete sequence of 34 exercises from Joseph Pilates' original mat work, as outlined in Return to Life Through Contrology. This is the foundational Pilates mat routine — each exercise flows into the next, building core strength, flexibility, and body control. Follow along with each movement at your own pace. Suitable for intermediate to advanced practitioners; beginners should work with a qualified instructor to learn modifications.
Upper Body Stretch Routine
A beginner-level mobility workout designed to be completed in 10 min. Neck tilts 30s/side → shoulder circles 45s → cross body stretch 30s/side → overhead tricep 30s/side → chest opener 45s → lat stretch 30s/side → wrist stretches 60s → child's pose reach 60s → eagle arms 30s/side. Follow the guided timer through each step — press play and let the timer tell you what to do and when. No guesswork needed.
Thoracic Spine Mobility Routine
A intermediate-level mobility workout designed to be completed in 10 min. Cat-cow 60s → thread the needle 45s/side → open book 45s/side → foam roller extension 60s → wall angels 60s → prone Y-T-W raises 30s each → seated rotation 45s/side. Follow the guided timer through each step — press play and let the timer tell you what to do and when. No guesswork needed.