Upper Body Joint Mobility Program

If you’re serious about getting healthier, then joint health isn’t optional—it’s essential. Good mobility means your body can move through full ranges of motion safely and efficiently. This routine focuses on improving upper-body joint mobility and stability. Do it as a warm-up, cool-down, or standalone session on your active recovery days. 

1. Neck Rolls
Why: Releases tension and improves neck mobility.

  • Slowly roll your head in a full circle, keeping it gentle.
  • 8 rolls clockwise, 8 rolls counterclockwise.

2. Shoulder CARs (Controlled Articular Rotations)
Why: Helps strengthen and mobilize the shoulder joint.

  • Stand tall. Slowly lift one arm straight up, then rotate it as you bring it behind your back.
  • Make the biggest pain-free circle possible.
  • 8 circles forward + 8 circles backward per side.

3. Cat-Cow
Why: Great for spinal mobility and connecting breath to movement.

  • On hands and knees, inhale as you slowly arch your back (bringing your chest down).
  • Exhale as you slowly round your back (extending your chest forward).
  • 8–10 slow reps.

4. T-Spine Rotations
Why: Improves mid-back rotation (huge for pressing and pulling).

  • Start on your hands and knees. Place one hand behind your head.
  • Rotate your elbow toward the sky, then back down.
  • 8 reps each side.

5. Scapular Push-Ups
Why: Builds scapular strength and mobility.

  • In a plank position, keep arms straight and pinch shoulder blades together, then push away to spread them.
  • No bending of the elbows - movement should be isolated to the scapulae.
  • 2 sets of 8.

Tips for Success

  • Slow and controlled > fast and sloppy. This is about quality movement. Rushing to finish each set with poor form will only inhibit progress. 
  • Mobility is never once-and-done. Peak joint performance demands focused, consistent training. You will be amazed at how great you feel after making mobility a part of your routine.

Joint mobility isn’t just for injury rehabilitation—it’s for anyone who wants to move, lift, and live better. The more you can incorporate mobility programs like this, the better your joints will feel and perform.

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