Shoulder mobility routines
Shoulder and upper-back mobility sessions for openness and controlled range. Follow Flexor shoulder sessions with controlled drills to improve usable range…
Flexor provides general wellness guidance only. These routines do not diagnose, treat, cure, or prevent medical conditions.
75 routines
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10 min BeginnerAnti-Sitting Routine
A 10-move desk-break counterbalance — chin retractions, figure four, and down-dog split reversing hip flexor and spinal strain from sitting.
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8 min BeginnerCool-Down: Back and Shoulders
An 8-move post-training back release — thread the needle, spinal twist, and cobra to settle the spine and open shoulders.
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13 min IntermediateCool-Down: Full-Body Release
A 13-move head-to-toe cool-down — butterfly, rag doll, spinal twist, and child's pose with timed holds after any session.
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10 min BeginnerCool-Down: Legs and Hips
A 9-move leg-day cool-down — butterfly, figure four, quad stretch, and soleus stretch with gentle passive holds.
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11 min BeginnerCool-Down: Post-Run Stretch
An 11-move runner's cool-down — hip flexor stretch, calf stretches, and figure four targeting calves, IT band area, and hamstrings.
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14 min IntermediateCool-Down: Post-Strength Stretch
A 13-move post-lift stretch — long holds for forearms, hips, hamstrings, and spine after heavy resistance training.
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11 min IntermediateCool-Down: Upper Back Unknot
An 11-move mid-back cool-down — eagle arm, thread the needle, and forward fold for rhomboid, trap, and thoracic tension.
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12 min AdvancedCore & Stability Light-up
A controlled core-stability sequence for bracing, balance, and trunk endurance, with clear progressions and no equipment.
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13 min IntermediateDesk Posture Reset
A desk-worker posture reset — chin retractions, bird dog, doorway pecs, and thread the needle to open the chest and reconnect core support.
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11 min BeginnerElbow & Hand Comfort Flow
An 11-move arm comfort flow — nerve gliding and soft tissue mobility from elbows through fingers.
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8 min IntermediateEvening Mobility Unwind
An 8-move evening unwind with chest flys, trunk twist, cow face, frog pose, and plow for a slower pre-bed mobility downshift.
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10 min BeginnerExpress Neck Release
A fast 10-move neck routine — chin retractions, neck circles, and scalene stretches for when cervical stiffness hits mid-day.
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6 min BeginnerFasting-Friendly Ease Level 1
A 7-move fasting-friendly ease flow for spine, hips, and core with cat-cow, baby cobra, bulldog, light holds, and child's pose.
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9 min Intermediate
Fasting-Friendly Ease Level 2
A 9-move fasting-friendly stretch for hips, spine, and hamstrings with cat-cow, butterfly, spinal twist, upward frog, seated straddle, and puppy pose.
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10 min IntermediateFasting-Friendly Ease Level 3
Level 3 fasting flow — 10 intermediate moves including 90/90 hip switch and downward dog at low physical exertion.
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11 min BeginnerForearm Release
An 11-move forearm and wrist release — wrist flexion, extension, and forearm stretch for typing and gripping fatigue.
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17 min IntermediateFull Body Flow
An 18-move head-to-toe mobility sequence with hip switches, downward dog, and child's pose for days you need more than a quick shake-out.
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12 min Advanced
Full-Body Flexibility Builder
A 12-move advanced flexibility practice for spine, hips, hamstrings, and shoulders with dead hang, figure-four, hurdler, puppy pose, and plow.
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12 min Intermediate
Gentle Neck Release
A slower 12-move neck session — ear-to-shoulder, neck laterals, and child's pose for low-intensity scalene and upper-trap release.
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14 min Intermediate
Glute & Hip Reset
A 14-move deep glute release — pigeon, figure four, and single-leg bridges targeting lateral hip rotators and piriformis area.
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16 min IntermediateHip Opener Flow
A 16-move hip rotation flow — 90/90 switches, frog pose, and lizard pose targeting internal and external hip range.
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6 min IntermediateHotel Room Decompress
A 7-move hotel-room unwinding flow with neck flex, upward salute, humble warrior, lateral lunge hold, and standing frog.
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9 min Beginner
Knee-Friendly Mobility
A gentle 10-move knee flow — ankle circles, knee-to-wall, and air squats that load through hips instead of stressing the knees.
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13 min IntermediateLower Back Comfort
A 13-move active recovery back session — cat-cow, bridges, twists, and figure four for lingering lumbar stiffness.
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11 min BeginnerLower-Back Comfort Reset
A gentle 9-move lumbar reset — cat-cow, knees-to-chest, and legs-up-wall using traction and mild flexion-extension.
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6 min BeginnerLowerbody Unlock
A 6-move head-to-toe shake-out — cat-cow, rag doll, standing frog, and triangle pose when you only have a few minutes.
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8 min BeginnerMini Mobility Boost
An 8-move movement snack — ankle circles, hip circles, zombie walks, and toe touches to wake key joints fast.
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22 min IntermediateMobility and Control
A slow 22-move session for end-range joint control — single-leg stand, dead bug, and 90/90 hip switches build active flexibility.
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10 min BeginnerNeck and Upper-Body Ease
A gentle neck, shoulder, and upper-back routine for comfortable movement after screen time, travel, or a busy day.
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10 min BeginnerNeck Mobility Recharge
A beginner 10-move neck recharge — rotation, extension, wall arms, and child's pose to support comfortable cervical range.
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11 min BeginnerOverhead Mobility
A beginner 12-move overhead prep — wall dog, puppy pose, and shoulder opener to support vertical arm path without low-back arching.
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11 min Intermediate
Post-Commute Flow
A 10-move post-drive unwind — corner pecs stretch, 90/90 hip switch, and legs-up-wall for commute-built shoulder and hip tension.
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12 min Beginner
Post-flight Mobility
A 9-move post-flight grounding flow — legs-up-wall, 90/90 hip switch, and corner pecs stretch right after you land.
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9 min AdvancedPost-Workout Stretch: Chest & Shoulders
A 9-move advanced anterior stretch — dead hang, shoulder opener, and bow pose with static holds after heavy pressing.
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14 min IntermediatePost-Workout Stretch: Full Body
A 12-move post-training stretch — humble warrior, pancake, and legs-up-the-wall with elongated holds from head to toe.
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8 min BeginnerPost-Workout Stretch: Upper Body
An 8-move post-lift upper stretch — doorway pecs, thread the needle, and chest opener balancing the front of the shoulders.
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7 min AdvancedPre-Workout Mobility: Core
A 7-move core primer — v-sit, spiderman push-up hold, and bicycle crunch hold stabilizing the trunk before athletic work.
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12 min IntermediatePre-Workout Mobility: Full Body
A 12-move full-body pre-workout primer with dead hang, cat-cow, figure-four, hurdler, calf stretch, and puppy pose.
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8 min AdvancedPre-Workout Mobility: Shoulders
A 9-move shoulder primer — cactus arms, dynamic chest flys, and plank hold for scapular rhythm before upper-body load.
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5 min BeginnerQuick Ankles & Feet
A 6-move ankle and foot burst — heel-to-toe rocks, lateral foot rocks, and calf raises for balance and articulation.
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6 min BeginnerQuick Chest Opener
A 7-move chest burst — doorway pecs, cactus arms, and chest opener to reverse rounded shoulders and shallow breathing.
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10 min BeginnerQuick Desk Reset
A 9-move desk break in under five minutes — chin retractions, hip openers, and seated twist to undo office slump.
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5 min BeginnerQuick Hamstring Ease
A 6-move posterior chain burst — hamstring scoops, toe touches, lying hamstring, and good mornings for tight backs of the legs.
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7 min IntermediateQuick Hip Opener
A 7-move hip rotation burst — 90/90 switches, gate opener, and figure four for deep hip tension in minutes.
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6 min BeginnerQuick Shoulder Unlock
A 6-move chest and shoulder burst — dynamic chest flys, doorway pecs, and wall dog to free overhead reach.
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7 min Beginner
Quick Upper Back Unknot
A 7-move mid-back express — scapula stretch, thread the needle, and camel pose for desk-slouch tension between the shoulder blades.
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10 min Intermediate
Recovery: 9-5 Reset
A 9-move desk recovery — couch stretch, kneeling psoas, and figure four opening locked hip flexors and waking dormant glutes.
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10 min IntermediateRecovery: Breath and Reset
A 10-move breath-led recovery reset for chest, spine, and hips with doorway pecs, 90-90, couch stretch, cobra, camel, and puppy pose.
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12 min IntermediateRecovery: Full-Body Reset
A 12-move rest-day support with neck extension, dead hang, forward fold, figure-four, hurdler, puppy pose, and plow.
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13 min IntermediateRecovery: Lower-Body Flush
An 11-move leg flush — standing frog, figure four, legs-up-wall, and seated straddle to boost circulation in tired legs.
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8 min BeginnerRecovery: Post-Travel Unwind
An 8-move post-travel unwind — dynamic chest flys, frog pose, and plow opening hips, neck, and lower back after long sitting.
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10 min IntermediateRecovery: Soft Tissue Flow
A 10-move fascia-focused flow — hip circles, seated twist, and doorway pecs easing connective tissue restriction on rest days.
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10 min IntermediateRecovery: Upper-Body Reset
A 10-move upper-body support — airplane, bow pose, camel pose, and eagle arm opening chest, shoulders, and spine.
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9 min BeginnerRise and Shine
A bright morning mobility flow — upward salute, cat-cow, and air squats to wake joints from head to toe.
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10 min BeginnerSeated Hip Routine
An 11-move floor-based hip opener — 90/90, butterfly, and happy baby for tight hips when space is limited.
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14 min IntermediateShoulder Glide Routine
A rhythmic 15-move scapular flow — wall dog, eagle arms, and thread the needle for smoother shoulder-blade tracking.
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12 min Advanced
Shoulder Space Builder
An advanced 13-move shoulder flow — wall plank, shoulder opener, and puppy pose to create space in the glenohumeral joint.
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14 min Advanced
Shoulder Stability & Ease
An advanced 15-move shoulder session — wall plank, rotator cuff activation, and controlled reaches for stable, mobile arms.
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6 min BeginnerSpeedy Lower-Body Mobility
A 6-move leg warm-up — adductor rocks, leg swings, hamstring scoops, and air squats to prep hips and legs fast.
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13 min BeginnerSpine and Core Support
A controlled trunk and hip sequence for bracing, movement awareness, and comfortable everyday support.
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12 min BeginnerSpine-Friendly Mobility
A cautious 12-move back flow — bird dog, dead bug, and seated twists for comfortable spinal range without provoking guarding.
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12 min IntermediateSpringy Achilles Routine
A 12-move calf and Achilles flow — gastrocnemius, soleus, and ankle drills for resilient lower-leg push-off.
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8 min AdvancedStrength Prep Mobility Flow
A 9-move advanced strength prep — jump squats, dip hold, and elbow plank leg lift weaving mobility and active stability.
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9 min IntermediateThe Chest Opener
A 10-move pec and shoulder opener — doorway pecs, wall pecs, and chest opener to counter rounded-shoulder posture.
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9 min AdvancedTravel Stiffness Release
A 10-move travel flush — sumo squat hold, seated straddle, and locust pose targeting stiff lower back and legs after long sitting.
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12 min IntermediateUnlock Hip Flexors
A 12-move psoas-focused flow — couch stretch, kneeling psoas, and lunge to lengthen the front of the hip after sitting.
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16 min Intermediate
Upper Trap Unwind
A 16-move neck-and-shoulder flow — doorway pecs, eagle arms, and ear-to-shoulder for persistent upper-trap and cervical tension.
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12 min AdvancedWarm-Up: Cycling Mobility
A 12-move cycling prep — hip flexor openers, hamstring scoops, and knee circles for pedaling posture and knee comfort.
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9 min AdvancedWarm-Up: Full-Body Shakeout
A 9-move rhythmic reboot — hip switches, adductor dips, and jumping jacks to raise core temperature and circulation.
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11 min IntermediateWarm-Up: Hips and Ankles
An 11-move lower-body warm-up — hip circles, lateral lunges, and knee-to-wall for squat depth and ankle dorsiflexion.
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10 min AdvancedWarm-Up: Run-Ready Prep
An 11-move run prep — high knees, warrior III, and dynamic quad stretch priming hips, hamstrings, and ankles for impact.
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10 min Beginner
Warm-Up: Shoulder Readiness
An 11-move shoulder prep — wall arms, dynamic chest flys, and overhead reach for rotator cuff and scapular readiness.
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12 min AdvancedWarm-Up: Strength Session Primer
A 13-move full-body lift prep — squats, planks, hip openers, and mountain climbers waking the nervous system before heavy training.
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22 min Intermediate
Weekend Reset Flow
A 22-move weekend reset from upward salute and neck rotation through hip openers, dead bug, 90-90 switch, and child's pose.
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10 min IntermediateWrist-Friendly Mobility
An 11-move low-pressure upper-body flow — reverse plank, eagle arms, and wall dog without heavy wrist loading.
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