A slow breathing drill that trains relaxed belly breathing and helps you control your breath.

1. Lie on your back or sit tall with one hand on your belly.
2. Inhale through your nose and let your belly rise.
3. Exhale slowly and let your belly fall.
4. Keep your chest and shoulders quiet.
5. Continue for the set time with smooth breaths.

A gentle spine mobility move that alternates rounding and arching your back on hands and knees.

1. Start on hands and knees with wrists under shoulders and knees under hips.
2. Inhale and drop your belly as you lift your chest and tailbone.
3. Exhale and round your back, tucking your chin and tailbone.
4. Move slowly between both positions with your breath.

A floor hold that trains upper-back extension and posture muscles.

1. Lie face down with legs long and forehead near the floor.
2. Place your hands by your temples with elbows wide.
3. Brace lightly, then lift your chest a few inches from the floor.
4. Hold the lift and breathe slowly.
5. Lower with control when the hold is done.

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 one-arm band rotation that trains your shoulder rotators.

1. Stand tall with the band at your side and elbow bent 90 degrees.
2. Keep your elbow tucked to your side.
3. Rotate your forearm outward against the band.
4. Slowly return to start under control.
5. Finish your reps, then switch sides.

A standing pull that trains your back, shoulders, and arms.

1. Stand tall and hold the band at chest height.
2. Brace your core and pull your elbows back.
3. Squeeze your shoulder blades together.
4. Slowly return with control and repeat.

A straight-arm push-up variation that trains shoulder blade control and upper back stability.

1. Start in a high plank with hands under shoulders and arms straight.
2. Let your chest sink slightly as your shoulder blades move together.
3. Push the floor away to spread your shoulder blades apart.
4. Keep your body in one straight line as you repeat.

A band pull to your face that trains your upper back, rear shoulders, and shoulder control.

1. Anchor the band at face height and hold one end in each hand.
2. Step back with arms straight and palms facing down or in.
3. Pull the band toward your face, leading with your elbows.
4. Squeeze your shoulder blades, then slowly extend your arms.
5. Repeat for all reps with steady control.

A band pulling move that trains your upper back and lats with both arms.

1. Anchor the band overhead and hold one end in each hand.
2. Step back or kneel until the band is lightly stretched.
3. Start with arms overhead and ribs down.
4. Pull your elbows down toward your sides.
5. Control the band back overhead and repeat.

A side-lying shoulder rotation that trains your rotator cuff and upper back control.

1. Lie on one side with your working elbow bent 90 degrees at your ribs.
2. Keep your wrist straight and rotate your forearm up toward the ceiling.
3. Pause briefly at the top without rolling your body back.
4. Lower with control to the start position.
5. Finish your reps, 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 kneeling rest stretch that relaxes your back, hips, and shoulders while you breathe.

1. Kneel with your big toes together and knees apart.
2. Sit your hips back toward your heels.
3. Reach your arms forward and lower your chest to the floor.
4. Rest your forehead down and relax your neck.
5. Hold the stretch and breathe slowly.