Beginner Shoulder Flexibility Workout
A 45-minute workout designed for beginners to improve shoulder flexibility without any equipment.
shoulders
flexibility
beginner
no equipment
Shoulders
none
3/11/2026•0 views•beginner•45 min
Shoulder Rolls
Details
Sets
3
Reps
10-15
Rest
30s
Equipment
none
Form Instructions
Stand or sit with your back straight.
Slowly roll your shoulders forward in a circular motion for the prescribed reps.
Then reverse the motion, rolling your shoulders backward.
Arm Cross Stretch
Details
Sets
3
Reps
10-15 (each side)
Rest
30s
Equipment
none
Form Instructions
Stand up straight and extend one arm out to the side at shoulder height.
Bring that arm across your chest.
With the opposite arm, gently pull the extended arm closer to your chest.
Hold the position for a few seconds before switching sides.
Overhead Tricep Stretch
Details
Sets
3
Reps
10-15 (each side)
Rest
30s
Equipment
none
Form Instructions
Raise one arm overhead and bend the elbow so your hand is touching your upper back.
Use the opposite hand to gently push down on the elbow.
Hold for a few seconds and feel the stretch in your shoulder and tricep before switching arms.
Doorway Stretch
Details
Sets
3
Reps
10-15 (each side)
Rest
30s
Equipment
none
Form Instructions
Stand in a doorway with your arms at a 90-degree angle against the door frame.
Step through the doorway until you feel a gentle stretch in your shoulders.
Hold the stretch for a few seconds, then step back.
Child's Pose with Arm Stretch
Details
Sets
3
Reps
10-15 (hold for 15 seconds)
Rest
30s
Equipment
none
Form Instructions
Kneel on the floor, sit back on your heels, and extend your arms forward on the ground.
Feel the stretch in your shoulders as you sink deeper into the pose.
Hold the position for the specified time and focus on deep breathing.
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