Pull Pass

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. Tiny steps count.

1. 1

   Stand tall with soft knees and relaxed shoulders.

2. 2

   Lift one knee to a comfortable height while swinging the opposite arm forward.

3. 3

   Alternate sides in a steady, rhythmic march.

4. 4

   Keep the torso upright and breathe naturally.

5. 5

   Stay light on your feet — no stomping.

Option. Skip a direction if a shoulder complains.

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. No band? Face Pulls with light dumbbells or scapular 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. Supported chest-on-bench row, or Inverted Row under a sturdy table.

1. 1

   Hinge at your hips with a flat back, knees slightly bent.

2. 2

   Hold a dumbbell in each hand, arms hanging straight down.

3. 3

   Pull the weights up toward your ribcage by squeezing your shoulder blades.

4. 4

   Keep your elbows close to your body.

5. 5

   Slowly lower the weights back to start.

6. 6

   Breathe out as you pull, in as you lower.

Option. Bend the knees. Or Superman Pulls on the floor if there is no bar.

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. No cable? Extra set of Inverted Row or slow Band Pull-Aparts.

1. 1

   Sit with thighs secured under the pads. Grip the bar slightly wider than shoulder-width.

2. 2

   Lean back just a touch (10–15 degrees), chest up, shoulders packed down and back.

3. 3

   Pull the bar to the upper chest by driving the elbows down and back. Squeeze the lats at the bottom.

4. 4

   Control the return until the arms are fully extended and you feel a stretch.

5. 5

   Avoid excessive swinging or using momentum.

6. 6

   Keep the neck neutral — eyes forward.

Option. Face Pulls or Band Pull-Aparts.

1. 1

   Stand with feet hip-width, soft knees, hinge at the hips so your torso is nearly parallel to the floor.

2. 2

   Hold light dumbbells hanging straight down, palms facing each other.

3. 3

   Keep a soft bend in the elbows and raise the arms out to the sides until they are roughly in line with your body.

4. 4

   Squeeze your rear delts and upper back at the top for a second.

5. 5

   Lower with control. Keep your neck neutral and core braced.

6. 6

   No swinging — the movement is small and deliberate.

Option. Dumbbell Curls. Slow tempo if the weights are light.

1. 1

   Stand tall holding dumbbells at your sides with palms facing your body (neutral grip).

2. 2

   Keep elbows close to your torso and shoulders relaxed.

3. 3

   Curl the weights up by bending the elbows, keeping the palms facing in the whole time.

4. 4

   Squeeze at the top, then lower slowly with control.

5. 5

   Avoid swinging or letting the elbows drift forward.

6. 6

   Breathe out on the curl, in on the lower.

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.