Shoulders complain when the mid-back is stiff and the rotator cuff is deconditioned. I fix both with five moves that take under 12 minutes.
Mobilize First
- Wall angels: 2×8 slow reps, elbows and wrists glide upward, no shrugging.
- Thoracic extension over towel: 8 gentle reps, breathe into the ribs.
Strengthen Smart
- Band pull-aparts: 2×12, shoulder blades glide back and down.
- Side-lying external rotation: 2×10/side with a light weight.
- Incline push-ups: 2×8 at a counter, progress by lowering the surface over weeks.
Stop short of pain; steady consistency beats heroic sessions.
Everyday Posture Fixes
- Raise screens to eye level; “eyes to phone,” not “neck to phone.”
- Break sitting hourly, two wall angels and a doorway pec stretch.