Shoulder Fix: Stretching & Stabilising Exercises

In this foundation stretch, we’re starting with Upward Salute—a simple-looking but surprisingly powerful pose that helps set the stage for better posture, stronger shoulders, and a more open upper body. You’ll learn how to root down through your feet, lengthen your spine, and reach tall through your arms, creating space across your chest and shoulders. I’ll guide you through different options—standing, seated, and even lying down—so you can find the version that feels best for your body today. As we move and breathe, you'll stretch and strengthen your shoulders, wake up your core, and even give your digestion a little boost. This gentle, intentional start will lay the groundwork for everything we’ll build on in the next classes!

In this class, we’ll strengthen the shoulders and upper back with a progression from Low Cobra to High Cobra Arm Lifts. We’ll start lying on the belly in Low Cobra, with one forearm pressing into the floor for support while the opposite arm reaches forward, thumb pointing to the sky. From there, it’s all about slow, controlled lifts and lowers, keeping the arm straight and the chest lifted the whole time. Once we’ve built that initial stability, we’ll move into High Cobra, lifting even higher through the chest and reaching the arm further back, deepening the strength work. These movements help train shoulder flexion, external rotation, and spinal extension, setting up your body for stronger, healthier shoulders.

In this class, we’re diving into a deeper shoulder opener using a more active version of Puppy Pose. We’ll start by finding a comfortable stretch through the chest, armpits, and shoulders, making sure everything feels open without any pinching or discomfort. Then, we’ll layer in a gentle press of the hands into the floor to actively engage the muscles while staying in the stretch—helping you build strength right where you need it most. You can also use a chair or bench if you prefer, giving you a supported version that still delivers an amazing shoulder release. By combining stretch and strength, you’ll create lasting mobility and ease across the shoulders and upper back.

In this class, we’ll open up the front of the shoulders with a shoulder extension stretch that starts passively, then builds into strength and control. Sitting with knees bent and hands behind you, we’ll gently ease into a stretch across the chest and shoulders, being mindful not to overload the joints. From there, we’ll move into Reverse Tabletop by pressing into the hands and feet to lift the hips, activating the shoulders and strengthening the back body. After holding this static active stretch, we’ll add a dynamic flow by guiding the hips to the heels three times, helping to build mobility, strength and stability. This practice is fantastic for improving shoulder extension, opening tight chest muscles, and building strength through the shoulders – and wrists!

In this stretch, we start by opening up the triceps and gradually add a twist and side bend to target the shoulders and upper back even more. Begin by bending your right elbow and reaching it overhead, using your left hand to gently guide the right elbow towards the centre line behind your head. Feel the stretch along the back of your upper arm. To deepen it, you can press the forearm closer to your upper arm. Hold for about 20 seconds, then on an exhale, twist your upper body to look to the right while maintaining the stretch. After a few breaths, tilt your torso to the left, still supporting the elbow with your left hand.

Hold for 20 sec (three deep breaths), then slowly release and repeat the same sequence on the other side. This move helps stretch the triceps and unlock tension through the sides of the upper body and shoulders, improving flexibility and rotational mobility.

Cow Face Arms pose is a classic yoga stretch that targets the triceps, armpits, deltoids, biceps, and chest, helping to open up and strengthen the shoulders over time. Using a strap, belt, or rope, you’ll explore this deep but accessible stretch either seated or standing. It works by gently loosening up the muscles in the chest, shoulder girdle, and front and back of the arm while your arms are in that 'awkward' overhead position of Cow Face Pose. Using the strap as a 'lift' for your arms to ride on, this stretch will feel more natural and comfortable with practice. This is a great way to improve shoulder flexibility and control—but it’s best avoided if you have a severe shoulder injury.

This is a PNF (Proprioceptive neuromuscular facilitation) stretching technique used to increase ROM and flexibility. PNF increases ROM by increasing the length of the muscle and increasing neuromuscular efficiency. PNF involves both stretching and contracting (activation) of the muscle group being targeted in order to achieve maximum static flexibility, while promoting the response of the nerve impulses to recruit muscles through stimulation of the proprioceptors.

​This series of scapular stabilisation drills draws inspiration from the prone Superman pose, focusing on strengthening the mid and lower trapezius, rhomboids, and other key muscles that support healthy shoulder mechanics. By lying face down with your forehead supported, you'll perform controlled arm lift-offs—first with straight arms, then in a cactus (or "goalpost") shape. These movements help retrain the muscles responsible for scapular retraction and depression, enhancing shoulder stability and posture. Regular practice of these exercises can improve upper back strength, reduce the risk of shoulder injuries, and support better alignment in daily movements.

Mini shoulder drill for enhancing shoulder stability and scapular control.​

Prone Cobra Lifts target the mid and lower trapezius muscles, essential for scapular retraction and shoulder stability. By lifting the chest and arms off the ground while keeping the forehead supported, you engage these muscles effectively, promoting better posture and reducing the risk of shoulder impingement. ​

Prone Snow Angels help improve thoracic mobility and scapular movement,  targeting scapular stabilisers—especially the lower traps, mid traps, serratus anterior, and rhomboids—while also training shoulder external rotation in a supported (gravity-resisted) position.They teach better scapular upward rotation and depression, and help counteract the "rounded shoulders" posture by reinforcing mid-back engagement while keeping the low back neutral.

Why the cushion?

Adding forehead support keeps the cervical spine neutral and stops people from "cheating" by arching their neck or low back.

The prone position forces the posterior chain (back of the body) to work harder because you're moving against gravity without extra loading.

These exercises are commonly recommended by physical therapists and fitness professionals to address shoulder dysfunction and enhance overall upper body mobility. Incorporating them into your program aligns with evidence-based practices for shoulder health.

The "Shy Girl" drill is a unique exercise that targets shoulder extension and internal rotation. By positioning the arms in a reverse diamond shape behind the back, this movement strengthens the posterior shoulder muscles, including the rear deltoids, rhomboids, and lower trapezius. Engaging these muscles helps improve posture and shoulder stability, which is crucial for overhead movements and daily activities.​

This drill also promotes scapular retraction and depression, enhancing the coordination between the shoulder blades and the thoracic spine. Such movements are essential for maintaining healthy shoulder mechanics and preventing injuries. Incorporating the "Shy Girl" drill into your routine can aid in developing balanced shoulder strength.

Dolphin Pose Walk-Ins make a fantastic drill for building strong, stable shoulders while maintaining mobility and control. By starting in a forearm plank and carefully walking the feet in toward the elbows, you increase the load on the shoulder girdle in a safe, progressive way. This strengthens the deltoids, rotator cuff, and upper back muscles, while also improving scapular stability—key for healthy, mobile shoulders. At the same time, the slightly inverted position encourages gentle shoulder flexion and stretches the upper back. Take care to move slowly, keeping your forearms pressing firmly into the ground to avoid collapsing into the joints, and avoid overstraining the neck or shoulders. This pose is particularly beneficial for improving posture and counteracting the effects of prolonged sitting.

This is an inversion!

It is essential to approach this exercise with caution, especially if you have serious shoulder or neck concerns. Ensure your movements are controlled, and avoid overstraining by listening to your body's signals.

This gentle series targets the serratus anterior—often called the “boxer’s muscle” because it’s responsible for protracting the shoulder blades, just like when throwing a punch. A strong and mobile serratus anterior helps keep the shoulder blades stable against the ribcage, which is essential for smooth, controlled arm movements and injury prevention.

Starting with single elbow slides (whole forearm) against the wall, then progressing to both forearms, hands and then elbows, this drill wakes up and strengthens the muscles that support healthy shoulder mechanics. Wall slides like these encourage better scapular motion, improve posture, and build the foundation for stronger, more resilient shoulders.

Dynamic Cactus Arms – Scapular Stability Drill

This exercise is designed to build dynamic shoulder stability by targeting the scapular muscles — particularly the muscles that control the shoulder blades (scapulae) during movement. It's based on the classic yoga cactus arms posture, with added alignment cues and isometric engagement to increase effectiveness.

Key Tips:

Keep your scapulae anchored, avoid letting them wing off the wall.

Stay in a neutral shoulder position, no excessive internal or external rotation.

Focus on activation over range, it’s more about building control than how far you can move.

This drill

- activates deep stabilisers around the shoulder joint

- helps to re-pattern movement and

- trains the shoulder blades to move in sync with your arms

It’s a powerful way to improve

- postural alignment

- joint support

- functional shoulder mechanics

... all in one simple move.

This 9-minute Morning Mobility Flex & Flow session is your go-to for energising your body and mind first thing in the day! Perfect for beginner to intermediate levels, this well-rounded flow helps wake up the body with purposeful movement, light strength work, and dynamic stretches to reduce stiffness and tension.

Kiki guides you through a sequence that enhances range of motion, improves posture, and promotes physical and mental resilience. Whether you're easing into movement, looking to improve your functional mobility, or wanting to feel more grounded and strong, this practice is for you. It’s also an excellent way to build a consistent, feel-good routine that supports your everyday life.

Flex & Flow proves movement doesn’t have to be intense to be effective—this session invites you to build strength, balance, and body awareness without overstraining.

Content:

00:00 Down dog flow

00:45 Side plank

02:07 Thread the needle

03:00 Dolphin pose flow

04:11 Cobra

05:11 Chair pose

05:26 Forward fold twists

06:34 Plank

08:08 Eagle arms

Let's Flex & Flow!

This 7-minute Beginner Stretch Flexibility Routine is perfect for loosening up tight muscles, improving your range of motion, and releasing built-up tension—all in under 10 minutes! Kiki guides you through a smooth, feel-good flow designed to help you feel more open, aligned, and at ease in your body.

Ideal for mornings, post-workout cooldowns, or anytime you need a quick reset, this Flex & Flow sequence focuses on full-body mobility, especially targeting the shoulders, spine, and hips.

Benefits:

Increases flexibility and joint mobility

Gently activates muscles without strain

Helps improve posture and circulation

Reduces stiffness and stress

Supports mindful movement and relaxation

Content:

00:00 Arm infinity loop

00:20 Arm swings

01:26 Arm circles

02:34 Revolving chair pose

03:44 Revolving triangle pose

04:45 Rear clasp Good Morning

05:26 Archer's stretch

06:04 Rag doll

06:50 Side body stretch

Let's Flex & Flow and... go!

Start your day with intention and ease in this 10-minute Morning Restorative Flow—an opening and grounding practice designed to awaken your body, open your shoulders and restore your energy from the inside out.

Kiki guides you through a calm, steady sequence featuring shoulder openers, twists, binds, and dynamic stretches. This flow offers just the right balance of movement and stillness to help you release tension, improve flexibility, and feel more centred—all without overstraining. Modifications are offered throughout, so you can adjust the poses to suit your body and your morning energy.

Benefits:

Gently activates muscles and joints

Enhances mobility and circulation

Reduces stiffness and morning sluggishness

Restores energy and promotes calm focus

Encourages mindful breath and body awareness

Content:

00:00 – Scissor Arms

00:21 – Bull Seat with Eagle Arms

01:03 – Tricep Stretch Bind

01:44 – High Lunge Rear Clasp

02:40 – Cow-Face Bind Fold

03:32 – Runner’s Lunge Bind

04:25 – Quad-Shoulder Stretch

05:30 – Bull Seat with Eagle Arms

06:08 – Tricep Stretch Bind

06:54 – High Lunge Rear Clasp

07:15 – Runner’s Lunge Bind

07:45 – Cow-Face Bind Fold

08:45 – Sphinx Pose

09:02 – Prone Scorpion

09:24 – Quad-Shoulder Stretch

09:49 – Child’s Pose

This is your grounding, intentional window before the day begins.

Let's Flex & Flow!

This Flex & Flow routine is designed to melt away tension and stress from two of the most commonly tight areas: your neck and shoulders.

Kiki guides you through gentle, targeted stretches that leave you feeling lighter and more relaxed—perfect for a midday reset or unwinding after a long day.

This Flex & Flow session supports deep stress release while improving flexibility and promoting a sense of calm.

This session is ideal for when you're experiencing daily neck and shoulder tension or looking for a soothing, effective stretch to ease tightness. Whether you're new to yoga or have years of practice, this Flex & Flow routine offers a peaceful, nurturing experience.

Content:

00:00 Neck circles

01:14 Seated cat-cow

02:44 Side-body stretch

04:28 Upper body twist

07:04 Sphinx (lower back stretch)

08:13 Prone shoulder opener

13:19 Child's pose

Let's flex and flow and... relax!

Short on time?

Join ​⁠‪me‬ for a 4-min upper body smooth stretch routine! This will help you recover faster and increase your range of motion. All you need is flat surface and a mat for comfort!

Just remember, stretching and mobility are key for running, lifting and recovery, so make sure to include regular stretching in your week, just 5 minute workout, helps you stay consistent with it!

Content:

00:00 Seated double tricep stretch

00:34 Cactus arms

01:00 Rear clasp

01:28 Shoulder opener

02:05 Eagle arms cat-cow

03:20 Shoulder shrugs

▸ Level: All Levels

▸ Time: 5 Min

▸ Equipment: No Equipment

▸ Upper Body Stretches x6

This Relaxing Yoga Flow is designed to melt away tension and stress from two of the most commonly tight areas: your neck and shoulders.

Kiki guides you through gentle, targeted stretches that leave you feeling lighter and more relaxed—perfect for unwinding after a long day.

This Flex & Flow session supports deep stress release while improving flexibility and promoting a sense of calm.

This session is ideal for when you're looking for a soothing, effective stretch to ease tightness. Whether you're new to yoga or have years of practice, this Flex & Flow routine offers a peaceful, nurturing experience.

Content:

00:00 Breathing sequence

00:36 Neck decompressions

04:05 Thread the needle

08:11 Front body opening

10:33 Child's pose

Let's Flex & Flow and... relax!

5-Minute Mobility Boost

Feeling a little stiff in the shoulders? This 5-minute Quick Shoulder Warm-Up is the perfect way to prep your upper body before diving into any of the deeper stretching or stabilising drills from the Shoulder Fix programme — or simply to loosen up throughout your day.

In this short and effective routine, you’ll move through:

✔️ Gentle shoulder circles and swings

✔️ Controlled rotation drills

✔️ Yoga-inspired dynamic poses

✔️ Flowing Qigong-style movements

Each movement is carefully chosen to warm up the entire shoulder girdle — improving circulation, joint mobility, and mind-body connection. It’s gentle, invigorating, and designed to activate the ball-and-socket joint without strain.

Use it daily as a warm-up, midday pick-me-up, or anytime your shoulders need a little love.

It is vital that you see your progress. This will motivate you to stay consistent.

You will certainly 'feel' the difference within 1 week. We tend to forget these 'intangible' milestones. When you've been consistently doing the drills and/or the flows for 2 weeks, you will be able to 'measure' a big difference from when you started.

Let's make this a 'tangible' milestone by measuring it and maybe even writing it down. If you keep a journal already just make a celebratory entry every couple of weeks. If you don't write it down somewhere you will see it.... on the fridge, on your mirror, on your phone, even on social media if you are part of a group.

Celebrate your progress to support yourself.