Movement
7 min read
Gentle mobility for desk-bound shoulders
Five floor-based movements to undo a long day at the screen, no equipment and no strain required.
Tomás Ávila
Movement teacher
Shoulders carry our screens. Hours of reaching forward slowly pull the upper back into a curve and the chest muscles into a shortened, guarded shape. The good news: they respond quickly to gentle, regular attention.
Start on the floor
Lying down takes gravity out of the equation and lets the muscles stop bracing. Every movement below is done slowly, with a long exhale, and never into pain.
Book openings: lie on your side, knees bent, and open the top arm like a page.
Snow angels: on your back, slide your arms up and down the floor.
Thread the needle: on all fours, slide one arm under the other.
Supported chest opener: lie lengthways on a rolled towel for three minutes.
Wall slides: finish standing, back to the wall, arms gliding overhead.
Mobility is not about how far you go. It is about how often you return.
Ten minutes in the evening is enough. If you would like guidance, our Restorative Movement classes cover this sequence and more.
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