This is the warm-up you need to improve upper body mobility, according to a certified trainer

We all know that sitting hunched over a computer or phone wreaks havoc on our posture, leading to stiff, achy joints and rounded shoulders. Over time, this can significantly reduce upper-body mobility— a problem I frequently see in my personal training clients, especially those with desk jobs.

To counteract this, I often take them back to basics, focusing on dynamic stretches to improve flexibility and range of motion. This helps them get the most out of their upper-body workouts and improves their posture.

A quick stretch sequence like this five-minute routine can make a big difference. It’s perfect for warming up before arm day or whenever you feel tight and twisted after sitting at your desk.

The sequence focuses on mobilizing the shoulders and thoracic spine—important areas for any upper-body workout. All you need to do it is a long-looped resistance band.

TRX resistance band:

It's best to stick with trusted names when buying resistance bands because of the risk of snapping. This long-looped option from TRX is great for both mobility and strength moves. It's a few dollars cheaper at the moment thanks to Cyber Monday.

How to do the workout

Perform each exercise for 45 seconds, with 15 seconds of rest in between moves. The full sequence should take you roughly five minutes.

1. Dynamic arm circle
2. Alternate arm swing
3. Robot arm
4. Shoulder pass through
5. Pull apart with rotation

Dynamic arm circle

• Stand with feet shoulder-width apart and arms extended to the sides at shoulder height, parallel to the floor.
• Make small backward circles with your arms, keeping your back straight and knees soft.
• Gradually increase to larger circles, keeping the movement controlled.

Alternate arm swing

• Stand with feet hip-width apart and knees soft.
• Raise one arm overhead by your ear while keeping the other arm by your side.
• Swing your arms alternately up and down, repeating for 45 seconds.

Robot arm

• Stand or sit with elbows at shoulder height, bent at 90° angles.
• Rotate your arms to bring your hands up and back, aiming towards the wall behind you.
• Lower your arms towards your thighs. Focus on rotating from the shoulders, avoiding wrist movement. Repeat.

Shoulder pass through

• Stand with feet shoulder-width apart and hold a long resistance band or mobility stick in front of your thighs.
• Lift the band in an arc over your head and behind you, then return to the start position. Repeat.

Pull apart with rotation

• Stand with feet shoulder-width apart and hold the long band at shoulder height.
• Pull the band apart, maintaining tension as you rotate your torso to the left.
• Pause then rotate to the right. Repeat.

Properly warming up will not only activate your larger muscle groups but also engage smaller stabilizing ones, improving workout performance and reducing injury risk.

If you want a full-body routine, try this 10-move warm-up session. I can also recommend the world's greatest stretch as a quick, effective way to wake up the body.