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Free routine

Shoulder mobility routine

Mobility drills and stretches for the shoulders and upper back, followed hands free. Good for desk posture and before pressing. Press start and the timer moves you through each move. Nothing to install and no sign up.

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  1. Shoulder rolls30s
  2. Arm circles30s
  3. Cross body shoulder, left20s
  4. Cross body shoulder, right20s
  5. Overhead triceps stretch, left20s
  6. Overhead triceps stretch, right20s
  7. Doorway chest stretch30s
  8. Thread the needle, left30s
  9. Thread the needle, right30s
  10. Wall angels40s
  11. Thoracic rotation, left30s
  12. Thoracic rotation, right30s

Move slowly and stay within a comfortable range. Never push into sharp pain. Press space to pause.

The Routines app is on the way

Build any mobility or stretch routine and run it hands free, with a voice that reads each move and a giant next button. Leave your email and we will tell you the day it lands.

Why work on shoulder mobility?

Desk work and pressing both tend to tighten the shoulders and upper back. Hours at a keyboard round the shoulders forward, and heavy pressing loads them without asking for much range in return. Mobility drills restore that lost range and help your posture, so the joint moves freely and sits where it should rather than creeping forward.

Mobility and stretch together

This routine mixes moving drills with short holds. The moving drills, such as shoulder rolls, arm circles and wall angels, take the joint through its range and wake up the muscles around it. The holds, such as the cross body and doorway stretches, ease tight tissue and open the chest. Move slowly and stay within a comfortable range on both.

How to use it

Press start and follow the timer. It reads each move and counts down, so your hands are free the whole way through. There is no forcing here. Aim for a mild stretch or an easy sweep through the range, never a sharp pull, and back off any move that pinches. One pass is plenty on most days.

Where the app takes over

This page runs one fixed routine and saves nothing between visits. The Routines app, coming soon from the makers of STRNTH, lets you build your own mobility and stretch routines, reads each move out loud and keeps a history of what you have done. Leave your email above and we will let you know when it is ready. In the meantime, try the full body stretch routine.

Common questions

How can I improve shoulder mobility?

Work the joint through its range a little most days, mixing moving drills with short holds like the ones above. Small and regular beats one long session, so a few minutes often will move you forward faster than a weekly effort.

How often should I do shoulder mobility?

Most days is fine. This routine is gentle, so you can run it daily, and doing it often is what keeps the range you build. If a spot feels tight, run that drill again on its own.

Is this good for desk posture?

Yes. The chest and upper back moves open what sitting tends to close, and the wall angels and rolls remind the shoulders to sit back rather than forward. A short break to run it can undo some of the hunch that builds over a day at a desk.

Should I do this before lifting?

It works well as a warm up before pressing, since the moving drills wake up the shoulders and take them through their range. Keep it gentle and easy before you train, and save any deeper holds for after.