I've had a persistent knot in my shoulder for as long as I can remember and spending weekdays hunched over my laptop has probably exacerbated the issue. While it feels like there's no solution, stretching and mobility work always offer some relief.
So when I came across a simple five-minute routine that yoga instructor Emily Mouu had shared, I knew I had to try it.
The routine is designed to improve your posture, and loosen your back and shoulders—all areas of concern for me.
How to do Emily Mouu's shoulder mobility routine
You don't need any equipment for this routine, though I used a yoga mat for knee support.
The routine consists of five exercises and you do every exercise for one minute.
My experience doing Emily Mouu's shoulder mobility routine
I'm familiar with some of the stretches, but the variations Mouu added helped to release some tension in my shoulder.
Thread the needle is one of my favorite stretches for targeting my chest and shoulder muscles and it felt amazing after a day at my desk. The added side reach also helped to stretch out my upper back, another point where I hold tension.
I enjoyed the scorpion flips, which mobilized my lower back and shoulders. I felt immediate relief from upper-body tension.
The final exercise—the forward fold with arms behind and hands interlocked overhead—was also satisfying. Breathing through this stretch helped me relax mentally and physically, with a deep stretch through my shoulders.
I'd absolutely recommend this routine if you have tight shoulders like I do. It’s easy to forget how much of a difference just five minutes of stretching can make. After this session, I returned to my desk feeling lighter and more relaxed. It's something I plan to incorporate into my routine more regularly.
