Chest and Back Glow

Option. Keep the movement slow and controlled. Make the circles larger as you warm up, or smaller if shoulders feel tight today.

1. 1

   Stand or sit tall with arms relaxed by your sides.

2. 2

   Lift your shoulders up toward your ears, then roll them back and down in a smooth circle.

3. 3

   Complete several circles, then reverse the direction (forward).

4. 4

   Keep the neck soft and breathe steadily.

5. 5

   Feel the shoulder blades sliding and the upper back waking up.

Option. Hold light dumbbells for a serious shoulder burn.

1. 1

   Stand tall with arms extended straight out to the sides.

2. 2

   Make small forward circles with your arms.

3. 3

   Continue for 15-20 seconds.

4. 4

   Reverse direction and make backward circles.

5. 5

   Keep shoulders down and core braced.

6. 6

   Breathe steadily.

Option. Smaller range or step slightly away from wall.

1. 1

   Stand with your back, butt, and head against a wall.

2. 2

   Place your arms in a W shape with elbows at 90 degrees.

3. 3

   Slowly slide your arms up the wall into a Y shape.

4. 4

   Keep your wrists and elbows touching the wall if possible.

5. 5

   Slide back down to the W position.

6. 6

   Move slowly and keep your core braced.

Option. No dumbbells? Incline Push-Ups on a counter, or Wall Push-Ups.

1. 1

   Lie on your back with knees bent and feet flat.

2. 2

   Hold dumbbells above your chest with palms facing forward.

3. 3

   Lower the weights slowly until your elbows gently touch the floor.

4. 4

   Press the dumbbells straight up until arms are extended.

5. 5

   Keep your core braced and lower back pressed down.

6. 6

   Repeat with controlled movement.

Option. Bend the knees. No bar? Dumbbell Rows, or Superman Pulls on the floor.

1. 1

   Lie under a sturdy bar or rings with an overhand grip.

2. 2

   Keep your body in a straight line from head to heels.

3. 3

   Pull your chest toward the bar by squeezing your shoulder blades.

4. 4

   Lower with control.

5. 5

   Keep elbows close to your body.

6. 6

   Repeat with smooth movement.

Option. Floor version. No bells? Slow air flyes. Stop if the front shoulder pinches.

1. 1

   Lie on a bench or the floor with feet flat, holding a dumbbell in each hand above your chest, palms facing each other.

2. 2

   Keep a slight, fixed bend in your elbows — like you’re hugging a big tree.

3. 3

   Inhale and slowly lower the weights out to the sides in a wide arc until you feel a gentle stretch across your chest.

4. 4

   Stop before your elbows drop below shoulder level to protect the shoulders.

5. 5

   Exhale and bring the dumbbells back together over your chest, squeezing your pecs at the top.

6. 6

   Move with control — no swinging. Keep shoulder blades gently pulled back into the surface.

Option. No band? Face Pulls with light dumbbells, or Shoulder Blade Squeezes.

1. 1

   Hold a resistance band straight out in front of you at chest height.

2. 2

   Keep your arms straight and elbows soft.

3. 3

   Pull the band apart by squeezing your shoulder blades together.

4. 4

   Bring the band toward your chest.

5. 5

   Slowly return to the starting position with control.

6. 6

   Keep shoulders down away from your ears.

Option. Shorter range if the shoulders need it. This is the stretch, not a depth test.

1. 1

   Lie on a bench or the floor with feet flat. Hold one dumbbell with both hands above your chest (palms against the inner plate or ends).

2. 2

   Keep a soft bend in the elbows and brace your core so your lower back stays stable.

3. 3

   Inhale and slowly lower the dumbbell in an arc behind your head until you feel a comfortable stretch through the chest and lats.

4. 4

   Stop when upper arms are roughly parallel to the floor or earlier if your back wants to arch.

5. 5

   Exhale and pull the weight back over your chest using your lats and chest, not just your arms.

6. 6

   Keep the elbow angle fixed the whole time — this is not a triceps move.

Option. Use one arm at a time or lower your elbows if shoulders feel tight.

1. 1

   Stand in a doorway with forearms resting on the frame.

2. 2

   Keep elbows around shoulder height or a little lower.

3. 3

   Step one foot forward and gently lean through the doorway.

4. 4

   Stop when you feel an easy stretch across your chest.

5. 5

   Breathe steadily and keep your neck relaxed.

6. 6

   Step back out slowly when finished.

Option. Keep the shoulder down away from the ear. Ease the pressure if you feel pinching.

1. 1

   Stand or sit tall.

2. 2

   Bring one arm across your body at about chest height.

3. 3

   Use the opposite hand to gently hug or press the upper arm closer to the chest.

4. 4

   Keep the stretched shoulder relaxed and down.

5. 5

   Hold and breathe, then switch sides.

Option. Keep the stretch mild. Support the elbow if needed. Do not force the hand lower than comfortable.

1. 1

   Stand or sit tall.

2. 2

   Reach one arm straight up, then bend the elbow so the hand points down the upper back.

3. 3

   Use the opposite hand to gently press or hold the elbow, increasing the stretch along the tricep and side of the shoulder.

4. 4

   Keep the neck long and the ribs soft.

5. 5

   Hold, breathe, switch arms.