A dynamic leg swing that warms up your hips and trains balance as you alternate sides.

1. Stand tall with light support if needed.
2. Brace your core and lift one foot slightly off the floor.
3. Swing the leg forward and back like a pendulum.
4. Set it down, then repeat with the other leg.
5. Keep alternating sides with smooth control.

A small shoulder blade squeeze that trains your upper back and shoulder control.

1. Stand or sit tall with your arms relaxed by your sides.
2. Pull your shoulder blades back and slightly down.
3. Pause briefly while keeping your ribs stacked.
4. Release with control to the start position.
5. Repeat for the set.

A wall-based shoulder move that trains shoulder control and upper-back posture.

1. Stand with your back to a wall and feet a small step out.
2. Press your head, upper back, and hips gently into the wall.
3. Place your arms on the wall in a goalpost shape.
4. Slide your arms up the wall as far as you can control.
5. Slide back down to the start and repeat.

A towel-assisted arm raise that trains shoulder flexion and overhead control.

1. Hold a towel with both hands in front of your thighs.
2. Stand tall and keep light tension on the towel.
3. Raise both arms forward and overhead as far as comfortable.
4. Pause briefly, then lower the towel with control.
5. Repeat for the set.

A simple shoulder stretch across your chest that targets the back of your shoulder.

1. Stand tall or sit upright with your shoulders relaxed.
2. Bring one arm across your chest at shoulder height.
3. Use your other arm to gently pull it closer to your chest.
4. Hold and breathe, keeping your neck relaxed.
5. Release slowly, then switch sides.

A doorway chest stretch that opens your pecs and front shoulders.

1. Stand in a doorway and place one forearm on the frame.
2. Step one foot through and gently turn your body away.
3. Hold the stretch and breathe slowly.
4. Finish your reps, then switch sides.

A band shoulder rotation that trains the small muscles around your shoulder.

1. Stand sideways to the anchor and hold the band in your outside hand.
2. Bend your elbow 90 degrees and keep it tucked by your side.
3. Rotate your forearm out away from your body.
4. Slowly return to the start with control.
5. Finish your reps, then switch sides.

A band shoulder rotation that trains the rotator cuff and shoulder control on one side at a time.

1. Anchor the band at elbow height and stand side-on with your working arm closest.
2. Hold the band with your elbow bent 90 degrees and tucked by your side.
3. Rotate your forearm in toward your belly without moving your elbow.
4. Slowly return until your forearm points out again.
5. Finish your reps, then switch sides.

A static side-arm raise that trains your shoulders by holding tension without movement.

1. Stand tall with feet under your hips.
2. Raise both arms out to your sides to shoulder height.
3. Hold this position and breathe steadily.
4. Lower your arms with control when the hold is done.

An isometric shoulder extension that trains your back and rear shoulders.

1. Stand tall with your arms by your sides.
2. Press your hands back against an immovable object.
3. Keep the tension and breathe steadily.
4. Hold for the set, then relax.