Shoulder and Upper-Body Mobility
This shoulder mobility sequence combines wall arm slides, standing arm movements and side-lying shoulder rotation without weights.
Execution
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1
Stand near a wall and slide your arms upward from bent elbows, keeping the ribs and pelvis steady.
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2
Practise the standing arm movements shown in the video through a comfortable range, without throwing the arms.
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3
For the floor movement, lie on your side with your knees bent and the upper elbow resting near your ribs.
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4
Rotate the forearm gently at the shoulder while keeping that elbow in place, then practise the other side.
Technique
Use the demonstration to follow the positions. Keep every movement comfortable and avoid forcing the arms against the wall or twisting the lower back.
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