u/Sujeet_Cali

Most people who work 8-10 hours at a desk end up with:

• Rounded shoulders

• Tight chest

• Stiff upper back

• Limited overhead mobility

These are 4 simple movements I regularly use with clients to improve shoulder mobility and posture.

You don't need a gym—just a stick (or even a broomstick) and 5 minutes.

Quick tips:

Move slowly.

Stay pain-free.

Focus on quality, not speed.

Do 2-3 rounds daily.

If you have questions about shoulder pain, posture, mobility, or training, drop them below. I'll do my best to help.

I've been using this quick routine before my morning runs:

Cat-Cow × 15

Downward Dog – 30 sec

Child's Pose – 30 sec

Cobra Pose – 30 sec

Quad Stretch – 30 sec each side

Downward Dog – 30 sec

Pigeon Pose – 30 sec each side

World's Greatest Stretch × 15

It helps loosen up my hips, hamstrings, ankles, and spine before I start running.

Do you have a different warm-up routine, or would you add anything to this?

I coach calisthenics and mobility, and one of the most common issues I see is limited hip mobility from long hours of sitting.

These four drills help improve hip rotation, flexibility, and overall movement quality when practiced consistently.

I'd love to know:

Which exercise feels the most challenging?

How often do you work on hip mobility?

Are there any other hip drills that have worked well for you?

Happy to answer any questions in the comments.