Gentle Shoulder Movement Break

Make enough room to move your arms without reaching their limit. This session is about easy movement around the shoulders and upper body, with pauses between sides. Keep your arms below shoulder height whenever that feels better, and leave out the arm wrap if it does not suit you.

The sequence

1. Arrive
2. 01 Mountain Pose“Soften the shoulders and let the hands rest.” 1m 15s
3. 02 Comfortable shoulder rolls“Move slowly through a comfortable range rather than making large circles.” 1m 30s
   How to practise

   1. Stand with knees soft and arms relaxed.
   2. Lift the shoulders a little, let them move gently back and settle down.
   3. Repeat a few easy circles, pausing whenever you like; avoid forcing the neck.
4. Move
5. 03 Standing Side Bend · Right side“Keep your reaching hand low if your shoulder prefers it.” 1m
6. 04 Standing Side Bend · Left side“Let the side stretch remain small and keep breathing.” 1m
7. 05 Easy arm wrap · Right on top“A simple self-hug is enough; crossed forearms are optional.” 1m
   How to practise

   1. Stand with both feet grounded and knees soft.
   2. Place the right arm above the left in a loose self-hug. Keep the elbows below shoulder height if useful.
   3. Stay with the self-hug or gently cross the forearms without forcing the wrists, then release.
8. 06 Easy arm wrap · Left on top“Keep both feet down; this is an arm variation, not a balance.” 1m
   How to practise

   1. Keep both feet grounded and your stance comfortable.
   2. Place the left arm above the right in a loose self-hug.
   3. Let the forearms stay separate if crossing them is uncomfortable; release slowly.
9. 07 Small open-and-close arm movement“Let the arms open only as far as you can comfortably return.” 1m 15s
   How to practise

   1. Stand comfortably with both feet grounded.
   2. Bring bent elbows a little away from the sides, then bring them back in.
   3. Repeat slowly without arching the back or forcing the shoulders.
10. Rest
11. 08 Mountain Pose“Let your arms rest and notice the contact of your feet with the ground.” 2m