Upper-Body & Posture Mobility

Combines static chest/shoulder holds with active thoracic mobility. Grade inherited as B from the shoulder governing block. Think 'move better and feel less stiff,' not a fix that permanently changes posture.

Grade inherited from the evidence blocks this routine implements. Duration is a starting point (do more or less); the app just tells you where you land against the evidence-based dose.

1
Doorway Chest / Pec Stretch
hold 30s x 2
Vary elbow height across sets.
2
Cross-Body Shoulder Stretch
hold 30s x 2 per side
Pull below the elbow.
3
Overhead Triceps Stretch
hold 30s x 2 per side
Gentle elbow pressure.
4
Side-Lying Open Book (T-Spine Rotation)
6–8 per side
Rotate from the spine, knees stacked.
5
Shoulder Pass-Throughs (Strap / Dowel)
6–10 slow reps
Wide grip, no forcing behind.
6
Overhead Lat Stretch (Side Reach)
hold 30s x 2 per side
Side reach through the torso.

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