This 10-minute mobility routine works on your shoulders and upper back. It fits on a rest day, after a workout or after a long day hunched over a desk or phone.
Workout Routine Examples
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Shoulder and Upper Back Mobility Routine Example
About 10 minutes, for stiff shoulders and upper back.
| Move | Amount | What it helps |
|---|---|---|
| Cat-cow | 10 slow reps | Moves your whole spine, one section at a time. |
| Open book | 8 per side | Turning through your upper back. |
| Thread the needle | 6 per side | Your upper back and the back of your shoulders. |
| Wall slide | 2 × 10 | Reaching overhead with your shoulder blades moving well. |
| Doorway chest stretch | 30 sec per side | Your chest and the front of your shoulders. |
| Band pass-through | 10 reps, wide grip | Your shoulders through their full circle. Widen your grip if it pinches. |
This is an example, not a prescription or medical advice. If you have an injury, a heart condition or another health condition, check with your doctor before starting a new exercise routine.
Want to track your workouts?
In Somatics, you can save any workout as a template, then log your sets, reps and weight as you go, plus RIR (Reps in Reserve) with Pro.
Who is this for?
This example can work well for you if:
- you work at a desk and your upper back feels rounded or stiff
- you press and pull in the gym and your chest feels tight
- you have about 10 minutes, a wall, a doorway and a light band or a broomstick
If your hips feel tight too, the hip and lower back mobility example covers the lower half. Right before an upper body workout, the shorter upper body warm-up fits better.
About this example
Pressing and pulling in the gym, plus hours at a desk, can leave your chest tight and your upper back stiff. These moves work on both, slowly and without weight.
Move only as far as feels comfortable. A good stretch feels like a pull, not pain.
Common questions
Will this help my bench press?
Better shoulder and upper back mobility can make it easier to set your shoulders on the bench, but you'll improve your bench press most by practicing it and adding weight over time.
What if my shoulder hurts?
Skip anything that hurts. If shoulder pain lasts more than a week or two, see a doctor or physical therapist.
Can I use a broomstick instead of a band?
Yes. For the pass-through, hold the stick with a wide grip and keep your arms straight. If you can't get it over your head without bending your elbows, widen your grip.
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