# Shoulder Mobility for Rounded Desk Posture

A shoulder and upper-back mobility routine for rounded desk posture. Keep the neck relaxed and avoid pinchy shoulder ranges.

- URL: https://forma-web.online/routines/shoulder-mobility-for-desk-posture/
- Duration: About 6 min
- Admin slug: shoulder-mobility-desk-posture

## Before you start

Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.

## Exercises

### 1. Shoulder CARs

1 set · 5 reps · 10s rest · both sides

Make slow shoulder circles with one arm at a time. Keep ribs quiet and use the largest pain-free circle.

#### Steps
- Stand or sit tall.
- Move one arm forward and overhead.
- Circle it around slowly.
- Use the largest pain-free range.
- Keep ribs quiet, then switch sides.

#### Cues
- Slow circle.
- Ribs quiet.
- Pain-free range.

#### Common mistakes
- Arching the ribs to fake range.
- Moving through pinching.
- Turning the circle into a fast swing.

### 2. Wall Slide

2 sets · 8 reps · 15s rest

Slide forearms up a wall while gently reaching through the upper back. Stop before shoulders shrug.

#### Steps
- Face a wall with forearms on it.
- Keep elbows about shoulder-width.
- Slide forearms upward.
- Reach gently through the upper back.
- Stop before shoulders shrug.

#### Cues
- Forearms slide up.
- Neck relaxed.
- Stop before shrug.

#### Common mistakes
- Shrugging toward the ears.
- Flaring the ribs.
- Forcing a pinchy shoulder range.

### 3. Prone W Raise

2 sets · 8 reps · 1s hold · 20s rest

Lie face down, make a W shape with arms, and lift hands slightly while shoulder blades move back and down.

#### Steps
- Lie face down.
- Make a W shape with your arms.
- Draw shoulder blades back and down.
- Lift hands slightly from the floor.
- Pause, then lower slowly.

#### Cues
- W shape.
- Shoulder blades down.
- Small lift.

#### Common mistakes
- Cranking the neck upward.
- Lifting too high.
- Shrugging instead of setting the shoulder blades.

### 4. Thread the Needle

1 set · 6 reps · 10s rest · both sides

From hands and knees, slide one arm under the body and rotate the upper back. Keep hips steady.

#### Steps
- Start on hands and knees.
- Slide one arm under your body.
- Rotate the upper back toward the floor.
- Keep hips steady.
- Return and switch sides.

#### Cues
- Rotate upper back.
- Hips steady.
- Move gently.

#### Common mistakes
- Dropping weight onto the shoulder.
- Rocking hips side to side.
- Forcing the neck.

### 5. Doorway Chest Stretch

1 set · 35s hold · 10s rest · both sides

Place forearm on a doorway and step through gently. Keep the stretch broad across the chest, not sharp in the shoulder.

#### Steps
- Place one forearm on a doorway.
- Set elbow near shoulder height.
- Step through gently.
- Let the chest open broadly.
- Hold without sharp shoulder pain.

#### Cues
- Broad chest stretch.
- Ribs down.
- Shoulder comfortable.

#### Common mistakes
- Pushing into shoulder pinch.
- Flaring the ribs.
- Leaning too aggressively.