Relieve Upper Back Pain and Enhance Shoulder Mobility with This Three-Move Routine

Your shoulders, being highly mobile joints, thrive on regular movement. Yet, many individuals experience stiffness, often attributed to extended periods of desk work or prolonged phone use. As a personal trainer, I frequently hear complaints about stiff shoulders from my clients. The good news is that incorporating a brief daily shoulder mobility routine can foster flexibility, reduce tension, and enhance overall posture.

Here’s a straightforward three-move routine that requires nothing more than a wall, a yoga mat, and a small amount of time.

How to Perform the Shoulder Mobility Routine:

1. Shoulder Wall Spin:

• Stand with a wall behind you.
• Plant your feet on the floor and rotate your torso, placing your palms on the wall at shoulder height.
• Hold for a second before returning to the central standing position.
• Repeat on the other side.

2. Kneeling Front Arm Raises:

• Kneel on the floor with your bum resting on your heels, arms down by your sides.
• Rise up so that your thighs form a 90-degree angle to the floor.
• Bring your arms up in front of you and overhead.
• Lower back down to the ground along with your arms and repeat.

3. Kneeling Side Arm Raises:

• Begin by kneeling in an upright position with thighs forming a 90-degree angle to the floor, arms straight by your side.
• Raise one arm up and over your head, leaning to the opposite side.
• Repeat with the other arm.

Perform each move for 30-45 seconds with a 30-second rest between exercises. The kneeling exercises can be adapted to a standing position or with a cushion beneath the knees for added comfort. It’s crucial to move within your range of motion, avoiding overstretching.

For more routines like this one, explore beginner-friendly yoga stretches or try a 15-minute yoga flow for improved mobility. Incorporate these simple exercises into your daily routine to alleviate upper back pain and promote shoulder flexibility.