I'm a personal trainer who runs multiple fitness classes every week. I love it, but it means my body is pretty much always achy. I do my best to stretch and maintain my flexibility, but with two young daughters I don’t always have time.
That’s why this short mobility routine by yoga instructor Emily Mouu caught my eye. Featuring just five exercises and no equipment (apart from a nearby wall for support), Mouu says they can help alleviate shoulder pain and improve a bad posture so I tested the routine to see if it could reduce muscle soreness in my upper back.
How to do Emily Mouu's shoulder mobility yoga routine
Mouu’s yoga routine needs no equipment. You don’t even need your yoga mat, as it is a standing sequence.
"Don't worry if you're working to a smaller range of motion," says Mouu. "It will gradually build up and become easier over time. Listen to your body and work within your ability. Use your breath as you move to give yourself something to focus on and help you get more oxygen around the body."
Mouu doesn't recommend any repetitions so I did each move eight to 10 times. "Move yourself further away from the wall if these moves are not achievable. As it gets easier, move closer to the wall."
My experience trying Emily Mouu's shoulder mobility routine
What I love about this yoga mobility routine is how quickly it relieved the tension in my shoulders and back, even after the first exercise.
It felt great to stretch and rotate my shoulders, especially with the complete circles and the shoulder 90/90s. By the end of the circuit, I felt noticeably less stiff. I can see this as a great workout to do after a long drive or at the end of a day at your desk, as it effectively loosens up your shoulder and upper-back muscles. I felt it helped with my posture, too.
My core, quads and glutes were also activated thanks to the reverse wall drops, offering a boost for my lower body.
It took me under 10 minutes to complete, making it a time-efficient workout to incorporate into my current fitness routine. I plan to do Mouu's workout a few times a week to see long-term improvement in my shoulder and upper-back mobility.
