15-Min Upper Body Mobility Flow | Shoulders, Spine & Neck Pilates Stretch скачать в хорошем качестве

15-Min Upper Body Mobility Flow | Shoulders, Spine & Neck Pilates Stretch

Welcome to KW WELL. This 15-minute upper body mobility class is a gentle, feel good Pilates-based flow designed to open the shoulders, release tension in the neck, and restore ease through the spine. We begin on hands and knees with shoulder mobility and side bending, then move through wrist preparation, thoracic rotation, arm circles, and deep shoulder stretches. The class finishes with slow, intentional neck mobility to help you feel lighter, more aligned, and grounded. This is a perfect short practice if you sit at a desk, hold stress in your shoulders or neck, or want a calming reset without intensity. You can practice seated on the floor, on a mat, or in a chair. Class Details Duration: 15 minutes Level: All Levels Equipment: None Focus: Shoulder mobility, thoracic rotation, neck release, spinal movement, breath awareness Timestamps 00:00 Welcome + grounding setup 00:45 Shoulder shrugs and circles with hands and knees 01:30 Lateral side bending with arms in a T 02:15 Wrist mobility and finger articulation 02:35 Spinal flexion and extension with nerve flossing of arms 03:20 Seated spinal twists with rotation 04:00 Large arm circles and chest opening, left side 04:50 Large arm circles and chest opening, right side 05:30 Cross body shoulder stretch with rotation 07:10 Overhead triceps stretch and side bending 08:05 Neck stretch & head half circles, right and left sides 10:30 Assisted neck stretch with rotation, right side 12:15 Assisted neck stretch with rotation, left side 13:30 Closing integration and release What You Will Experience Improved shoulder and upper back mobility Gentle spinal rotation and side bending Wrist and forearm preparation Neck tension relief through slow stretching A calm, grounding reset for the upper body If this class helped your shoulders and neck feel better, please like, subscribe, and share it with someone who carries stress in their upper body. 🌿 Explore more Pilates mobility, stretch, and breath-led practices on the KW WELL YouTube channel. Until next time, move well. Be well. Live well from the inside out.