Child's pose is fine, but here are the 4 mobility exercises I use when my spine and shoulders get stiff from desk sitting

If you suffer from upper-body tension and stiff shoulders, I am right there with you. As a trainer, I spend a lot of time either exercising or teaching others how to do so safely, and, because of that, I have developed bulletproof shoulder mobility routines I trust. And they work.

This routine is one of those: a tried and tested four-move mobility series you can move through at your own pace, in your own time. It relieves upper-body tension, boosts mobility, relieves tight shoulders and can help you improve strength, too.

It's time to take a deep breath in. As you exhale, release your shoulders from next to your ears, relax your jaw, take a big roll of your upper body and read on. I recommend one of the best yoga mats and a band or towel.

Watch: 4-move shoulder mobility routine

• Exercise 1: "Flow" combo 3 rounds
• Exercise 2: Bird dog x 6-8 reps per side
• Exercise 3: Internal and external shoulder rotation combo x 15-30 seconds
• Exercise 4: Shoulder dislocations x 20 reps

The routine starts with a short flow, which means a sequence of downward dog, plank, kneeling push-up, upward dog, back to downward dog. As the name suggests, these should flow into each other so that they become one continuous move.

If upward dog (the backbend) is too much for your lower back, keep your elbows planted and palms down for a beginner-friendly variation of the pose. You'll still benefit from it.

This short flow of three rounds helps prime the body as you ripple through the moves, waking up the spine, upper back, chest and shoulders, while stretching the stomach and back of the body. It's also a great way to connect with your breath.

If you can, inhale as you move through your push-up to backbend; exhale as you move into downward dog.

Exercise two is the bird dog, which engages your core and mobilizes the spine; it also stretches the shoulder and hip flexors of the moving limbs. This movement is all about control, so focus on inhaling as you lift your arm and leg to roughly hip and shoulder height, then exhale as you draw your elbow and knee together beneath your body.

There's an element of anti-rotation here, so keep your hips and shoulders square and resist the urge to turn to one side. You might wobble, you're human, after all. That's fine, just reset and go back in when you're ready.

Avoid arching your back if you can, keeping a long, neutral spine, with your gaze to the top of your mat.

Exercise three: internal and external rotational stretches. These feel uncomfortable, but they're incredibly beneficial for your shoulder health. Your shoulders must internally and externally rotate to function properly and prevent stiffness, weakness, overuse, or underuse. Unfortunately, there's a lot that can go wrong with shoulder function, particularly if your form has ever been off in the gym.

This combo move offers you the chance to increase the range of motion and relieve some of that built-up tension. As you gently turn your palm toward the mat, apply light pressure to the back of the hand and hold; as you rotate your palm up and behind you, apply gentle pressure, this time, to the palm. Breathe calmly and deeply.

External rotation helps build mobility and stability. The movement doesn’t look like much, but trust me, it’s like lubrication for stiff joints.

Finally, you'll finish with dislocation, which is where a towel or band comes in handy. The name is off-putting, but this is actually an effective shoulder mobilizer, which I strongly recommend before lifting heavy weights or spending any time on a pull-up bar.

You'll rotate your shoulders in both directions, lifting them (elevation) and pulling them back and down as the band passes overhead and behind you; this will then depress the shoulders and knit them together as you lower the band. As you pull the band up and over again, you'll first elevate the shoulders, then draw the band to your front again as they release.

The purpose of the band is to create tension, so try to hold the band slightly wider than shoulder-width and adjust your grip to become narrower (harder) or wider (easier). Keep pulling against the band throughout.

The 'why'

Whether you enjoy heavy weights, boxing, or throwing a ball in whatever sport you try, healthy shoulders are vital for movement mechanics, posture and stability. If you don’t take care of your shoulders now, they won’t take care of you later.

With any shoulder mobility routine, the purpose is to build control, strength and range, so that you can prevent injuries, even if those injuries persist in other areas of your body (it's all connected!).

I recommend checking in with your physician, a physio, or a personal trainer first if you are working with an injury, health condition, illness, or require any advice before starting a new exercise program.

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