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MorningHeart

Week 1 · Day 5

Upper Body & Posture

  • ~20 min
  • Upper body
Gentle

All that lifting, carrying and looking down at phones takes a toll on your shoulders. Today's moves strengthen your upper back and help you stand taller.

1. Warm-up: Upper-Body & Core Warm-Up

Move straight from one to the next. No rest needed. Keep it easy and gentle.

~4 min
1March in Place45 secShow details

Gently raises your heart rate and wakes up your legs.

How to do it

  1. 1Stand tall with your feet hip-width apart and arms relaxed by your sides.
  2. 2Lift your right knee to about hip height (or as high as is comfortable), then lower it.
  3. 3Lift your left knee, swinging your opposite arm forward like you're walking.
  4. 4Keep a steady, comfortable rhythm, breathing through your nose if you can.

Form tips

  • Stand tall, imagining a string gently pulling the top of your head toward the ceiling.
  • Land softly on the balls of your feet.

Common mistakes

  • Leaning back to get your knees higher; height doesn't matter, posture does.
  • Holding your breath. Keep it easy and conversational.

Make it easier

Hold the back of a chair for balance and lift your knees only a little.

Make it harder

Pick up the pace into a light jog in place, or drive your knees higher.

2Shoulder Rolls30 secShow details

Releases tension from carrying kids, bags and everything else.

How to do it

  1. 1Stand or sit tall with your arms hanging loosely.
  2. 2Lift both shoulders up toward your ears.
  3. 3Roll them back, squeezing your shoulder blades gently together.
  4. 4Let them drop down and come forward to finish the circle. Repeat slowly, then reverse direction halfway through.

Form tips

  • Make the circles as big and slow as feels good.
  • Keep your neck long and your jaw relaxed.

Common mistakes

  • Rushing through tiny circles.
  • Jutting your chin forward as you roll.

Make it easier

Do it seated, one shoulder at a time.

Make it harder

Add arms: reach your fingertips out to the sides while you roll.

3Arm Circles30 secShow details

Warms up your shoulder joints before any upper-body work.

How to do it

  1. 1Stand tall and lift your arms straight out to your sides at shoulder height.
  2. 2Draw small forward circles with your fingertips.
  3. 3Gradually make the circles bigger.
  4. 4Halfway through, reverse the direction.

Form tips

  • Keep your shoulders down, away from your ears.
  • Gently brace your belly so your lower back doesn't arch.

Common mistakes

  • Shrugging your shoulders up.
  • Swinging so fast you lose control.

Make it easier

Lower your arms slightly or rest them between sets of circles.

Make it harder

Hold your arms out for the whole time without dropping them and make the circles slower.

4Torso Rotations30 secShow details

Gently twists the spine to loosen your mid-back.

How to do it

  1. 1Stand with your feet hip-width apart and arms bent, hands loosely at chest height.
  2. 2Turn your upper body to the right, letting your arms swing gently with you.
  3. 3Return through the center and turn to the left.
  4. 4Let your back heel lift and pivot slightly as you turn to protect your knees.

Form tips

  • Keep the movement smooth and controlled.
  • Look over your shoulder as you turn.

Common mistakes

  • Whipping around quickly.
  • Keeping your feet glued down and twisting your knees.

Make it easier

Sit on a chair and turn gently, holding the chair back for support.

Make it harder

Reach your arms long and add a gentle bend in your knees as you turn.

5Standing Cat-Cow30 secShow details

Mobilizes your whole spine without getting on the floor.

How to do it

  1. 1Stand with your feet hip-width apart, knees softly bent, hands resting on your thighs.
  2. 2Breathe in: gently lift your chest, look slightly forward and let your back arch a little (cow).
  3. 3Breathe out: round your back, tuck your chin and pull your belly button toward your spine (cat).
  4. 4Flow slowly between the two with your breath.

Form tips

  • Let your breath set the pace.
  • Move through your whole spine, not just your neck.

Common mistakes

  • Forcing the arch into your lower back.
  • Holding your breath.

Make it easier

Do it seated on the edge of a chair with your hands on your knees.

Make it harder

Do the floor version on your hands and knees, pausing for a breath at each end.

6Step Touch with Reach45 secShow details

A gentle side-to-side step that warms your whole body.

How to do it

  1. 1Stand tall with your feet together.
  2. 2Step your right foot out to the side and bring your left foot in to meet it.
  3. 3As you step, reach both arms up overhead (or out to the side).
  4. 4Step back to the left and repeat, finding a steady rhythm.

Form tips

  • Bend your knees softly as you step.
  • Smile. It helps more than you'd think!

Common mistakes

  • Stepping too wide too soon.
  • Letting your arms flop. Reach with intention.

Make it easier

Keep your arms low or at your hips.

Make it harder

Step wider, sink a little deeper into each step and speed up the rhythm.

7Wall Angel30 secShow details

Coach's note: Small, easy range. You're just waking the shoulders up.

Opens up tight shoulders and trains good posture.

How to do it

  1. 1Stand with your back against a wall, feet a few inches away from it, knees soft.
  2. 2Press your lower back, upper back and head gently into the wall.
  3. 3Raise your arms into a 'goal post' shape with your elbows bent 90 degrees and the backs of your arms on the wall.
  4. 4Slowly slide your arms up the wall as far as you can while keeping contact, then slide them back down.

Form tips

  • Only go as high as you can keep your back and arms touching the wall.
  • Breathe slowly; this is a mobility move, not a race.

Common mistakes

  • Arching your lower back off the wall.
  • Shrugging your shoulders up.

Make it easier

Step your feet further from the wall and keep the movement small.

Make it harder

Hold at the top for 3 seconds on every rep.

How to do the main workout: Do each move for 40 seconds, then rest for 20 seconds. Go through the whole circuit twice, with a 60-second break between rounds.

2. Main workout

2 rounds · 60 sec rest between rounds

~12 min
1Wall Push-Up40 sec · rest 20 secShow details

The perfect first push-up. It builds chest, shoulder and arm strength safely.

How to do it

  1. 1Stand an arm's length from a wall and place your palms flat on it at shoulder height, slightly wider than your shoulders.
  2. 2Step your feet back a little so you're leaning at a slight angle. Keep your body in one straight line.
  3. 3Bend your elbows and slowly lower your chest toward the wall.
  4. 4Press the wall away to straighten your arms.

Form tips

  • Keep your elbows at about a 45-degree angle from your body, not flared straight out.
  • Squeeze your glutes and belly so your body moves as one piece.

Common mistakes

  • Letting your hips sag or stick out.
  • Dropping your head toward the wall.

Make it easier

Stand closer to the wall.

Make it harder

Step your feet further back, or slow down to 3 seconds on the way in.

2Wall Angel40 sec · rest 20 secShow details

Opens up tight shoulders and trains good posture.

How to do it

  1. 1Stand with your back against a wall, feet a few inches away from it, knees soft.
  2. 2Press your lower back, upper back and head gently into the wall.
  3. 3Raise your arms into a 'goal post' shape with your elbows bent 90 degrees and the backs of your arms on the wall.
  4. 4Slowly slide your arms up the wall as far as you can while keeping contact, then slide them back down.

Form tips

  • Only go as high as you can keep your back and arms touching the wall.
  • Breathe slowly; this is a mobility move, not a race.

Common mistakes

  • Arching your lower back off the wall.
  • Shrugging your shoulders up.

Make it easier

Step your feet further from the wall and keep the movement small.

Make it harder

Hold at the top for 3 seconds on every rep.

3Superman Y-Raise40 sec · rest 20 secShow details

Strengthens your upper back for better posture, the antidote to hunching over phones and babies.

How to do it

  1. 1Lie face down with your arms stretched overhead in a Y shape, thumbs pointing up.
  2. 2Rest your forehead on a folded towel. Keep your legs relaxed on the floor.
  3. 3Squeeze your shoulder blades back and down, and lift your arms a few inches off the floor.
  4. 4Hold for a breath, then lower slowly.

Form tips

  • Lead with your thumbs.
  • Keep your neck long; lift your arms, not your head.

Common mistakes

  • Craning your head up.
  • Shrugging your shoulders toward your ears.

Make it easier

Do it standing: lean slightly forward with a flat back and raise your arms into a Y.

Make it harder

Lift your chest slightly off the floor along with your arms and hold for 3 seconds.

4T-Arm Pulses40 sec · rest 20 secShow details

No weights needed. Builds shoulder endurance and posture muscles.

How to do it

  1. 1Stand tall with your arms straight out to the sides at shoulder height, palms facing forward.
  2. 2Squeeze your shoulder blades gently together.
  3. 3Pulse your arms backward in small, controlled movements.
  4. 4Halfway through, flip your palms to face behind you and keep pulsing.

Form tips

  • Keep your ribs down and belly gently braced.
  • Keep the pulses small.

Common mistakes

  • Arching your lower back.
  • Letting your arms drift down below shoulder height.

Make it easier

Lower your arms slightly or rest for a few seconds when needed.

Make it harder

Hold a water bottle in each hand.

5Reverse Snow Angel40 sec · rest 20 secShow details

Coach's note: Rest your arms on the floor at each end if you need to.

A floor move that strengthens your whole upper back and shoulders.

How to do it

  1. 1Lie face down with your arms by your sides, palms facing down, forehead on a towel.
  2. 2Lift your arms slightly off the floor.
  3. 3Sweep your arms out to the side and up overhead, like making a snow angel, keeping them hovering.
  4. 4Sweep them back down to your sides. Keep the movement slow.

Form tips

  • Keep your shoulder blades gently squeezed together.
  • Move slowly through the whole range.

Common mistakes

  • Letting your arms drop to rest on the floor mid-move.
  • Lifting your head.

Make it easier

Rest your arms on the floor at the top and bottom of each sweep.

Make it harder

Lift your chest slightly and pause for 2 seconds at the top.

3. Cool-down: Upper-Body Cool-Down

Breathe slowly and hold each stretch gently. Never bounce. You should feel a stretch, never pain.

~4 min
1Cross-Body Shoulder Stretch30 sec each sideShow details

Stretches the back of your shoulder and upper back.

How to do it

  1. 1Stand or sit tall.
  2. 2Bring your right arm straight across your chest.
  3. 3Use your left hand to gently draw it closer, holding above or below the elbow (not on the joint).
  4. 4Hold and breathe, then switch sides.

Form tips

  • Keep your shoulder down, away from your ear.
  • Keep your chest facing forward.

Common mistakes

  • Twisting your body to follow the arm.
  • Pressing on the elbow joint.

Make it easier

Hold the arm with less pressure.

Make it harder

Gently turn your head away from the stretching arm.

2Doorway Chest Stretch45 secShow details

Opens up your chest and the front of your shoulders after a day of rounding forward.

How to do it

  1. 1Stand in a doorway and place your forearms on the door frame, elbows at shoulder height or slightly below.
  2. 2Step one foot forward through the doorway.
  3. 3Gently lean forward until you feel a stretch across your chest.
  4. 4Hold and breathe.

Form tips

  • Keep your belly gently braced so your back doesn't arch.
  • Keep your shoulders down.

Common mistakes

  • Leaning so far that your shoulders pinch.
  • Pushing your head forward.

Make it easier

Do one arm at a time against a wall and lean less.

Make it harder

Slide your arms a little higher on the frame.

3Neck Side Stretch30 sec each sideShow details

Melts away tension that collects in your neck and the tops of your shoulders.

How to do it

  1. 1Sit or stand tall with your shoulders relaxed.
  2. 2Gently tilt your right ear toward your right shoulder.
  3. 3Let your left shoulder drop down, away from your ear. Rest your right hand lightly on your head if you'd like more stretch.
  4. 4Hold and breathe, then switch sides.

Form tips

  • Keep your face looking straight ahead.
  • Gentle is the goal. Never pull hard on your head.

Common mistakes

  • Lifting your shoulder up to meet your ear.
  • Yanking your head with your hand.

Make it easier

Tilt only slightly, without your hand.

Make it harder

Turn your nose slightly down toward your armpit to stretch the back of your neck.

4Child's Pose45 secShow details

A calming rest that gently lengthens your back, hips and shoulders.

How to do it

  1. 1Kneel on the floor with your big toes touching and knees apart.
  2. 2Sit your hips back toward your heels.
  3. 3Walk your hands forward and lower your chest toward the floor, resting your forehead down.
  4. 4Breathe slowly into your back.

Form tips

  • Place a pillow under your chest or between your hips and heels if needed.
  • Let each exhale soften you a little more.

Common mistakes

  • Forcing your hips to your heels.
  • Holding tension in your shoulders.

Make it easier

Rest your forehead on stacked fists or a pillow, or do it with your forearms on a chair seat.

Make it harder

Walk your hands to one side for a side-body stretch, then the other.

You showed up for yourself today. 💛

Week 1, Day 5: Upper Body & Posture · MorningHeart