Nine exercises combining pulling, shoulder mobility and trunk control. Use a comfortable range. The session includes preparation and supplementary low-load movements. You may split them up or shorten the session according to tolerance.
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Duration is approximate. Prepare your equipment and take the indicated rests; needing more rest can make the workout longer.
Start with this gentle preparation before your working sets. The listed duration includes the warm-up.
60–90 s at a comfortable pace
Choose a clear, safe area and start walking at a comfortable pace. Take regular steps with your arms moving naturally. Keep a pace that allows conversation and slow down to finish.
What you train: Warms up the body and trains arm-leg coordination while walking.
Watch video1 × 6 gentle repetitions
Hold a band in both hands, elbows bent and tucked beside you. Rotate forearms outward, separating hands without lifting elbows away. Slowly return with control.
What you train: Works the shoulder's external rotators against light band resistance.
Watch video1 × 6 gentle repetitions
Place hands on a wall at shoulder height with elbows straight. Let your chest move slightly towards the wall as shoulder blades approach. Push the wall away to spread shoulder blades without bending elbows.
What you train: Trains shoulder-blade control as the chest approaches and leaves the wall.
Watch video2 × 10
What it trainsStrengthens the back and arms against elastic resistance.
Sit with a band in good condition around the soles of your shoes. Pull the ends towards your hips and return slowly.
Technique cueCheck that the band is secure around your feet and away from your face.
The official source identifies the exercise, offers an embed iframe and publishes Length 00:00:27. Full playback and audiovisual framing have not been observed or checked.
Date checked:
27-second demonstration of the seated band row.
2 × 6
What it trainsTrains coordinated shoulder and shoulder-blade movement while raising the arms.
Stand facing a wall and rest your hands or forearms on it at a comfortable height. Gently slide them upwards and back down without forcing your shoulders.
Technique cueKeep ribs above your pelvis; you do not need to reach the highest point.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
2 × 8
What it trainsStrengthens the rear shoulders and trains shoulder-blade movement.
Hold a light band in front of your chest with your elbows slightly bent. Pull your hands apart through a comfortable range, then return.
Technique cueKeep your shoulders away from your ears and your trunk still.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
2 × 8
What it trainsStrengthens the glutes through hip extension from the floor.
Lie with your feet on the floor and knees bent. Lift your pelvis and lower with control.
Technique cueStop rising when your hips and trunk are aligned.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
2 × 5 each side
What it trainsTrains trunk and pelvic control as one leg slides along the floor.
Start on your hands and knees. Slide one leg backwards, keeping your toes on the floor, then return. Alternate without rotating your hips.
Technique cueKeep your hips level and pad your knees.
Author's page, movement description and oEmbed metadata (title, channel and offered player) checked on 2026-10-01. Full playback, framing and audiovisual quality require manual review; player availability does not establish them.
Date checked:
Individual tutorial. Keep your foot touching the floor and follow your session's prescription.
2 × 15 s each side
What it trainsStrengthens the side abdominal muscles with extra support from your knees.
Rest on one forearm and your bent knees. Lift your pelvis while keeping your shoulder stable, and breathe throughout the hold.
Technique cuePush through your forearm so your shoulder does not sink.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
1 × 20 s with each foot in front
What it trainsTrains balance with a narrow stance and support nearby.
Stand beside a wall or fixed support. Place one foot in front of the other, leaving enough space to feel stable. Hold for a few seconds, then switch the front foot.
Technique cueLook forward and keep support within reach.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Additional exercise
1 × 5
What it trainsGently mobilises the shoulders and shoulder blades before activity.
Sitting or standing, let your arms relax. Make small, slow circles with your shoulders backwards, then forwards.
Technique cueKeep your head still and breathe naturally.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Additional exercise
1 × 5
What it trainsTrains ankle mobility with the foot grounded.
With your foot planted near a wall, move your knee forwards without lifting your heel. Return and repeat.
Technique cueStay within a comfortable range; your knee need not touch the wall.
Technical reference from the stated source. YouTube metadata (title, channel and offered player) checked on 2026-10-01. This check does not certify full playback.
Date checked:
Finish with 2 minutes of gentle walking. Duration is approximate and may increase if you need more rest.
First complete repetitions with good technique. In another session increase only reps, range or a small amount of load. Reduce work if recovery worsens.
Open workout in the app →General routines for adults. If you have a health condition, an injury, are pregnant or have medical instructions, consult your professional before starting and ask for adaptations. Stop if you experience pain, dizziness or unusual breathlessness.
Main focus: abductors, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentChair, Cushion, Fixed support and Exercise mat
View full workoutMain focus: adductors, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentChair, Cushion, Fixed support and Exercise mat
View full workoutMain focus: forearms, with preparation and supplementary movements. There are 10 movements in total, not all hard sets for the same muscle. Start with one set of the main exercises if returning to training.
EquipmentTowel, Light bottle and Chair
View full workout
