Your outcome
A usable movement routine you can repeat comfortably.
Is this a fit?
Choose this if the instructions and movements fit your current abilities. Repeating or choosing a lower level is always an option.
Before you begin
Walk gently for a few minutes first. Sit on a stable chair with feet supported. Use light tension, breathe normally and avoid bouncing.
Follow the guide
- 01
Shoulder rolls
5 slow circles each direction
Let your shoulders rise slightly, move back and settle down. Keep circles comfortable.
- 02
Across-body shoulder stretch
20–30 seconds each side
Bring one arm gently across your chest. Support above the elbow with the other arm. Keep shoulders relaxed and do not pull into pain.
- 03
Gentle side reach
20 seconds each side
Sit tall. Reach one arm overhead only as far as comfortable and lean slightly to the other side. Keep both hips supported.
- 04
Forearm stretch
15–20 seconds each side
Extend one arm with a soft elbow, palm down. Gently guide the hand downward with the other hand. Use very little pressure.
- 05
Reset
30 seconds
Relax your arms, breathe easily and adjust your workstation before returning.
Make it work for you
Skip overhead reaching if it bothers your shoulder. These stretches do not treat neck, nerve or repetitive-strain conditions.