Prevent clicking, popping, and grinding sensations in your shoulders caused by weakness and tightness. This workout starts with warm-up postures, moves on to more intense strength work, and finishes with restorative stretches. This is the beginner’s foundation for strong, injury-free shoulders.
GOOD FOR
• Athletes who require shoulder mobility
• Anyone with weak posture
• People recovering from rotator cuff injury
• Weight lifters who don’t stretch enough
• Anyone who uses overhead motions, such as swinging or throwing
GUIDELINES
• Hold the postures for the time given, or repeat for the reps given, breathing consciously to work deeper into the poses.
• If the instructions say to hold on each side, do the left side and then the right side in succession.
• Move as fluidly as possible from one posture to the next without resetting to a starting position unless necessary.
• Challenge your strength by holding the posture for the full time, and challenge your mobility by pushing past your comfort zone – while maintaining good form, of course.
| START | |
| CHILD’S POSE Hold: BEGINNER 30–60 secs ADVANCED 30–60 secs |
 |
| STANDING SIDE BEND Hold on each side: BEGINNER 30 secs/side ADVANCED 45 secs/side |
 |
| STANDING BACK BEND Hold: BEGINNER 30 secs ADVANCED 45 secs |
 |
| WARRIOR 1 Hold on left side: BEGINNER 30 secs ADVANCED 30–45 secs |
 |
| HUMBLE WARRIOR Hold on left side: BEGINNER 30 secs ADVANCED 30–45 secs |
 |
| WARRIOR 1 Hold on right side: BEGINNER 30 secs ADVANCED 30–45 secs |
 |
| HUMBLE WARRIOR Hold on right side: BEGINNER 30 secs ADVANCED 30–45 secs |
 |
| PLANK Hold on left side: BEGINNER 30 secs ADVANCED 45 secs |
 |
| LOW PLANK Hold: BEGINNER 15 secs ADVANCED 30 secs |
 |
| COBRA Hold: BEGINNER 15 secs ADVANCED 30 secs |
 |
| DOWNWARD-FACING DOG Hold: BEGINNER 30 secs ADVANCED 60 secs |
 |
| WARRIOR 3 Hold on each side: BEGINNER 15 secs/side ADVANCED 30 secs/side |
 |
| SIDE PLANK Hold on each side: BEGINNER 30 secs/side ADVANCED 45 secs/side |
 |
| FULL LOCUST Hold: BEGINNER 20 secs ADVANCED 30 secs |
 |
| DOLPHIN Hold: BEGINNER 30 secs ADVANCED 45 secs |
 |
| WARRIOR 2 Hold on left side: BEGINNER 30 secs ADVANCED 30 secs |
 |
| SIDE ANGLE Hold on left side: BEGINNER 30 secs ADVANCED 45 secs |
 |
| REVERSE WARRIOR Hold: BEGINNER 30 secs ADVANCED 60 secs |
 |
| WARRIOR 2 Hold on right side: BEGINNER 30 secs ADVANCED 30 secs |
 |
| SIDE ANGLE Hold on right side: BEGINNER 30 secs ADVANCED 45 secs |
 |
| REVERSE WARRIOR Hold on right side: BEGINNER 30 secs ADVANCED 45 secs |
 |
| CHILD’S POSE Hold: BEGINNER 60 secs ADVANCED 60 secs |
 |
| THREAD THE NEEDLE Hold on each side: BEGINNER 30 secs/side ADVANCED 45 secs/side |
 |
| FINISH | |