The upper body is where desk work, driving, and overhead tasks do the most damage. Rounded shoulders, stiff thoracic spines, and tight wrists are nearly universal. These exercises restore range of motion from the shoulder girdle down through the forearms.

Fitness Considerations

The shoulder is the most mobile joint in the body — and the most vulnerable. It relies on muscular stability rather than bony architecture. Mobilize it in multiple planes (flexion, abduction, internal/external rotation) and always pair mobility work with shoulder strengthening.

Limited thoracic extension and rotation forces the shoulders and lumbar spine to compensate. If your overhead reach or rotation is restricted, the t-spine is almost always involved. Start with thoracic extension on a roller and open-book stretches before isolating the shoulder.

Wrists take constant load — in push-ups, front rack positions, typing, and tool use — but rarely get dedicated mobility work. If you press, grip, or type regularly, add wrist circles and flexion/extension work to your daily routine.

Exercises

Exercise Focus
Shoulder CARs Shoulder controlled articular rotations (CARs) for joint health and range of motion
Wall Slides Wall slides for scapular control and overhead shoulder mobility
Sleeper Stretch Sleeper stretch for shoulder internal rotation and rotator cuff flexibility
Thoracic Extension on Roller Thoracic extension on a foam roller for upper back mobility and posture correction
Open Book Stretch Open book stretch for thoracic rotation and ribcage mobility
Wrist Circles Wrist circles for joint mobility warmup and carpal tunnel prevention
Forearm Pronation & Supination Forearm pronation and supination drills for elbow and wrist health
Wrist Flexion/Extension Active wrist flexion and extension drill for forearm mobility and desk-worker relief
Wrist CARs Wrist controlled articular rotations for joint health and full range-of-motion maintenance
Shoulder Capsule Mobilization Banded and loaded shoulder capsule mobilization for overhead, press, hang, and front rack positions
Shoulder Dislocates Shoulder dislocates with a band or stick for full-arc shoulder mobility and front rack prep
Banded Elbow Extension Banded elbow extension mobilization for overhead and front rack position improvement
Bully Extension Bias Banded bully stretch with extension bias for shoulder hang and press position improvement
Banded Lateral Opener Banded lateral opener for shoulder external rotation and front rack and press mobility
Banded Wrist Distraction Banded wrist distraction for wrist and forearm mobility in front rack and pressing positions
Reverse Sleeper Stretch Reverse sleeper stretch for shoulder external rotation and overhead and front rack mobility
Classic Triceps & Lat Stretch Wall-assisted triceps and lat stretch for overhead and front rack position improvement
Sink Mobilization Squat rack or countertop-assisted shoulder mobilization for hang and press positions
Banded Elbow Distraction Banded elbow joint distraction for press and front rack position improvement
Super Front Rack Banded super front rack mobilization for overhead and front rack shoulder positions
Overhead Distraction with External Rotation Bias Banded overhead distraction with external rotation for overhead and front rack position mobility
Elbow Flexion and Extension Fault Prescriptions Lacrosse ball and band techniques to resolve elbow flexion and extension restrictions for front rack positions