Main focus: trapezius, 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.
Read the workout without signing up. The app adds a timer, set logging and access to your activity.
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
Sit with feet grounded, arms relaxed and shoulders away from ears. Gently bring shoulder blades together without arching or lifting your chest. Hold three seconds, then fully relax.
What you train: Practises drawing shoulder blades together with relaxed neck and shoulders.
Watch video1 × 5 gentle repetitions per side
Sit upright with feet grounded and arms crossed over your chest. Gently rotate your chest to one side without moving your pelvis. Return to the centre with control and turn the other way.
What you train: Trains upper-back mobility from a stable seated position.
Watch videoAdditional exercise
1 × 6
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.
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Additional exercise
1 × 6
What it trainsTrains controlled neck rotation within a comfortable range.
Relax shoulders and slowly turn your head right and left within a comfortable range, returning to centre between repetitions.
Technique cueKeep chin height constant without seeking maximum range.
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Keep a comfortable range rather than seeking maximum movement.
Train
2 × 8
What it trainsWorks the trapezius while raising and lowering lightly loaded shoulders.
With arms at your sides, gently raise both shoulders and lower slowly without circling.
Technique cueMove shoulders vertically and keep your neck still.
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Open the demonstration on its original page. Follow your app card's range, equipment and prescription.
Train
2 × 8
What it trainsTrains shoulder and shoulder-blade control in an overhead position.
Lie face down with forehead supported and arms in a Y, thumbs up. Slightly lift arms without raising your chest, then lower with control.
Technique cueKeep shoulders away from ears; a slight hand lift is enough.
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Raise arms in a Y with thumbs up, without shrugging.
Train
2 × 8
What it trainsWorks the rear shoulder with additional trunk support.
Rest one hand on a firm table and hinge forward from your hips. Open the other arm sideways with a slightly bent elbow, then return slowly.
Technique cueUse a short range; move the shoulder while the trunk stays still.
Video linked in section 11 of the original guide. Title, channel and oEmbed response checked; full playback and audio not observed.
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The demonstration uses a bench for hand support; the app card permits a sturdy, fixed table. Do not support your body on unstable furniture.
Train
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:
Additional exercise
1 × 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:
Additional exercise
1 × 6
What it trainsStrengthens rear shoulders and trains shoulder-blade control with open arms.
Lie face down, forehead supported, arms in a T and thumbs up. Raise arms a few centimetres and lower slowly.
Technique cueUse a small range in which you feel shoulder-blade movement.
Public page, title and variation instructions checked; VideoPlayer.videoUrl is non-null in the original HTML. Full playback and audio not observed.
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Open the demonstration on its original page. Follow your app card's range, equipment and prescription.
Additional exercise
1 × 6
What it trainsPractises calm standing breathing and awareness of chest and rib movement.
With feet firm and knees relaxed, inhale without shrugging and exhale slowly. Complete five comfortable cycles.
Technique cueUse a natural rhythm without forcing air in or out.
Public source and video reference located; YouTube oEmbed HTTP 200 metadata (title: Long Covid: Film 3.3 - Retrain your breathing while standing; channel: NHS Hampshire and Isle of Wight; player offered). Full playback and audio are not certified.
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The resource teaches standing breathing technique; the card does not prescribe treatment for COVID or a respiratory disorder.
Additional exercise
1 × 6
What it trainsTrains shoulder movement and arm coordination without added load.
Sitting or standing, gently open your arms at a comfortable height, then bring them back together in front. Keep your shoulders relaxed and torso stable.
Technique cueRelax your shoulders; your hands do not need to go behind your body.
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The demonstration opens arms from the lap and returns while exhaling. This supports the card as a variation; keep the range comfortable without forcing your back.
Walk slowly and breathe comfortably for 2–3 minutes. Allow at least one recovery day before repeating hard strength work for the same muscle group.
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.
EquipmentMiniband, Chair, Cushion and Exercise mat; Clear gym space
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.
EquipmentBackpack, Cushion, Chair and Exercise mat; Clear gym space
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.
EquipmentLight dumbbells, Chair and Towel; Clear gym space
View full workout