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 stretch that opens your upper back and shoulder while you hold one side at a time.

1. Start on all fours with your hands under shoulders and knees under hips.
2. Slide one arm under your chest, palm up, and lower your shoulder toward the floor.
3. Rest your head down if comfortable, and keep your hips over your knees.
4. Hold the stretch and breathe slowly.
5. Press into your top hand to return to all fours, then switch sides.

A band upper-back move that trains your rear shoulders and mid-back.

1. Stand tall and hold a band at chest height with both hands.
2. Start with arms straight and hands shoulder-width apart.
3. Pull the band apart until your hands move out to your sides.
4. Pause briefly with shoulder blades squeezed together.
5. Control the band back to the start and 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 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 floor shoulder move that trains your upper back, rear shoulders, and shoulder control.

1. Lie face down with your legs long and arms by your sides.
2. Lift your chest slightly and turn your palms down.
3. Sweep your arms out wide and overhead in a smooth arc.
4. Sweep your arms back to your sides with control.
5. Repeat for the set, keeping your head neutral.

A face-down shoulder raise that trains your upper back and rear shoulders.

1. Lie face down with legs long and arms overhead in a Y.
2. Set your thumbs up and keep your forehead near the floor.
3. Lift your arms a few inches, then lower with control.
4. Move your arms out to a T and repeat the lift.
5. Continue alternating Y raises and T raises for your reps.

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.

A two-hand hang from an overhead bar that trains grip and upper-body hanging strength.

1. Grip a sturdy overhead bar with both hands.
2. Step or jump up so your arms are straight and feet are off the floor.
3. Let your body hang long, with your ribs down.
4. Hold for the set time and breathe slowly.
5. Step down with control.

A gentle neck stretch for one upper trapezius at a time. Hold it and breathe.

1. Sit or stand tall with your shoulders relaxed.
2. Hold a chair with the hand on the side you will stretch.
3. Tilt your ear away from that shoulder until you feel a gentle stretch.
4. Add light pressure with your other hand, if needed.
5. Hold and breathe slowly, 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.