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.