routine · 8 exercises · ~22 min
Upper Back & Trap Strength
For neck and upper-back pain from long days at a computer — the loaded shoulder-girdle work that the office-worker trials actually tested, not a stretch routine. About 20 minutes, three times a week.
Tap an exercise to look at it, or start the guided run.
- 1▸ Guided
Shoulder Rolls
5 reps · 15s rest
- 2▸ Guided
Chin Tuck
8 reps · 20s rest
- 3▸ Guided
Shoulder Shrug
2 × 10 reps · 45s rest
- 4▸ Guided
Band Upright Row
2 × 10 reps · 45s rest
- 5▸ Guided
Band Lateral Raise
2 × 10 reps · 45s rest
- 6▸ Guided
Band Row
2 × 10 reps · 45s rest
- 7▸ Guided
Bent-Over Reverse Fly
2 × 10 reps · 30s rest
- 8▸ Guided
Upper Trapezius Stretch
20s hold each side
Guide options
Shoulder Rolls
5 reps · rest 15s after
- · Carry them back — draw the blades together
- · Chest opens as the shoulders travel back
Chin Tuck
8 reps · rest 20s after
- · Glide the head straight back — make a double chin
- · Don't nod down — slide backward
Shoulder Shrug
10 reps · rest 45s after
- · Lift both shoulders straight up toward the ears
- · Straight up — not forward, not rolling
Band Upright Row
10 reps · rest 45s after
- · Lead with the elbows — they finish above the hands
- · Hands stay close, sliding up the front of the body
Band Lateral Raise
10 reps · rest 45s after
- · Float both arms out to shoulder height — no higher
- · Lead with the elbows, wrists stay level
Band Row
10 reps · rest 45s after
- · Pull both elbows straight back, past your ribs
- · Squeeze the shoulder blades together at the end
Bent-Over Reverse Fly
10 reps · rest 30s after
- · Sweep both arms out wide to shoulder height
- · Lead with the elbows, squeeze the blades together
Upper Trapezius Stretch
1 reps
- · Tilt the ear straight toward the shoulder
- · The other hand can add a gentle assist
Generated by Fysiio · 8 exercises · ~22 min
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