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

Описание: 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.