Loosen tight shoulders with these four bed or floor stretches. These are perfect for individuals who use wheelchairs, desk workers and anyone dealing with mobility limits, chronic pain, or prolonged sitting. Karneshia Patton guides you through a prone prayer stretch, thread-the-needle reach, open-book rotation, and long-reach active hold to release shoulder tension, open tight lats, and improve upper-back mobility.

Do this shoulder mobility routine 3 times a week, holding each stretch for 20–30 seconds for two rounds. Breathe deeply, move gently, and stop if you feel sharp pain or dizziness. Consult a professional if you’ve had recent surgery, severe arthritis, or low bone density.