5-Day Mobility Challenge – Day 4: Shoulder & Scapular Control

Today is all about the shoulders, an area prone to stiffness, tension, and imbalance due to poor posture and desk-based living.

Why It Matters

Shoulder mobility supports overhead reach, reduces tension headaches, and helps prevent rotator cuff and impingement issues. But mobility must go hand in hand with control.

💪 Day 4 Mobility Routine: Shoulder Reset (10 Minutes)

1. Lat Stretch – 3 reps per arm

Standing, hang onto a door frame with one hand. Sit your hips backward, then slowly twist towards the arm that is holding onto the door frame. Hold 30 seconds. 

2. Pec Release – 1 minute

Standing, place a ball on your pec (chest) muscle. Lean into a door frame with the ball between you and the frame. Find the tender points, hold 5-10 seconds/spot. 

3. Wall Slides – 2 x 10

Standing with the pinky side of your hand against the wall. Slide your hands up the wall and slightly out, to form a ‘V’ with your arms. Slowly slide your hands back to the start position, while drawing your shoulder blades together.

Pro Tip:

Use a mirror or film yourself while doing the wall slides, you’ll be surprised what your shoulders do when you’re not watching.

You’re nearly there. Tomorrow we’ll wrap it all up with a lesson on breathing!