Workouts › Resistance bands › 30 min
30-Minute Band Mobility Workout
A 30-minute resistance band mobility session, shoulders and upper back focus: Band shoulder pass-through, Slow band pull-apart, Band hamstring stretch, Banded hip distraction, Cat-cow, Thoracic open book, Wall slide and Child's pose breathing. Warm-up and cool-down are built in, and every step is on the clock.
Warm-up 3:00
90/90 breathing (feet on couch) · Cat-cow · Arm circles · Standing hip circles · Leg swings · Inchworm (30 s each)
Main circuit 2 rounds · 75s work / 15s rest
Cool-down
Child's pose breathing · 90/90 breathing (feet on couch) · Down dog to cobra · Cat-cow · Pigeon stretch · Thoracic open book (30 s each)
How to progress
Aim for slightly better range over weeks, not in one session. Move slowly, breathe out into each position, and stop short of pain.
Why this works
Slow, controlled positions taken toward end range, plus breathing. Moving through range regularly helps you keep it, and it makes a good active-recovery day between harder sessions.
Interrupted?
Tap Pause, or just leave the screen and the timer pauses itself. Your place is saved on this device, so you can come back later and tap Resume there. Lost track mid-circuit? Restart this round takes you back to the first exercise of the current round.