Pilates expert reveals 3 essential moves to banish upper-body tension and improve posture

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Stiff shoulders can sneak up on you, whether you’ve been hunched over a laptop all day or carrying kids and groceries around. Pilates instructor of 20 years and Balanced Body Educator Portia Page has put together a simple three-move routine that’s suitable for all abilities.

All you need is one of the best resistance bands to get started. Just a few minutes in the morning or evening can help open up your shoulders, ease tension, and make you feel looser and more mobile. It’s also a perfect warm-up before an upper-body session at the gym.

What is the 3 move routine?

Telescope

Page says the Telescope move improves shoulder blade mobility and encourages movement through the upper spine, while opening the chest and mid-back to support better posture.

Stand against a wall with arms at shoulder height back of hands against wall, feet hip distance, or lie supine on floor with knees bent feet flat.
Bend one arm and glide hand along chest while continuing to slide/turn toward the other side until hand passes over other hand and beyond if available, then return.
Repeat on the other side allowing feet to turn with torso and upper body.
Supine, allow knees to sway side to side either in direction of the turn or in opposite direction.

Arm Circles with Internal & External Rotation

According to Page, arm circles with internal and external rotation help restore natural shoulder movement, lubricate the joint without causing strain, and train your shoulders to move freely, independent of tension patterns.

Stand tall or sit on a box/chair, ribs stacked over pelvis.
Arms reach long by your sides.
Begin small circles forward, then backward, keeping movements small with ‘quiet’ shoulder blades.
As circles get larger, add the scapula glide: up, around, down, and wide.
Neck stays relaxed. If it starts helping, pause and reset.
Add in internal rotation (thumbs back, palms out) when arms start at sides and move into external rotation and should elevation as circle up and around, and repeat.

Chest Expansion

Chest expansions help open the front of the body, promotes shoulder extension without compression, and trains the shoulders to stay relaxed on the ribs rather than creeping up toward the ears.

Stand tall, band held lightly in hands, arms long by sides.
Inhale: prepare.
Exhale: pull arms slightly back, opening the chest without flaring ribs.
Pause for 1–2 breaths with arms back.
Release with control.

So, if you're looking to restore range of motion in your shoulders, calm cranky shoulders and undo desk or 'device life nonsense', Page wants you to give these exercises a go. Try it out and see for yourself.

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Jessica has been a fitness writer at Tom’s Guide since 2023, bringing three years of experience writing about health, fitness, and the great outdoors. Her passion for exercise began during her childhood, where she spent weekends hiking and competing in local athletics club events. After earning a master’s degree in journalism from Cardiff University, Jessica found the perfect way to combine her love of storytelling and fitness into a career.

Jessica is passionate about testing fitness gear and tech, using her reviews to help readers make informed buying decisions. She ran her first marathon in April 2024, finishing it in 3 hours and 48 minutes. Through her training, she’s developed a deep understanding of what it takes to grow as a runner, from effective workouts and recovery techniques to selecting the right gear for every challenge.

When she’s not at her desk, Jessica enjoys spending time in the kitchen crafting new recipes, braving cold water swims and hiking.

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