Release tension around the shoulder girdle and neck.

Props Needed: A small massage ball such as a lacrosse ball, tennis ball, or yoga tune up ball.

Future proof your shoulders in this series that strengthens and stabilizes your shoulder girdle in a safe and effective way.

Level: Beginner/Intermediate

Props: 1 Long light weighted resistance band

An efficient, effective workout to target the biceps, triceps, and mid back muscles to improve posture and upper body tone.

Props Needed: A Pilates ball

Level: All levels

An efficient core and upper body focused workout that will also target the glutes, inner thighs, and pelvic floor. You get everything and more with this one.

Props Needed: Pilates ring

Level: 2 Advanced

Focus on the posture muscles of the posterior chain in this upper body focused series.

Props Needed: 1-3 lb hand/wrist weights

Level: 1 Intermediate

Work the muscles of the trunk evenly through spinal flexion, extension and rotation.

Props Needed: Pilates Ring

Level: 2 Advanced

Target the muscles of the upper body including the biceps, triceps, lats, and mid back using only your own body weight.

Props Needed: None

Level: All levels

CARS = Controlled Articular Rotations - An upper body exercise widely used by physical therapists to improve shoulder mobility by strengthening through a full range of motion. You can use this video to practice or use it as a reference to come back to after a few weeks or months to check your pro...

Massage your spine as you work all angles of the core and upper body and finish with twisting planks.

Props Needed: Pilates ball and Pilates ring (substitute with only the ball if you don't have a ring)

Level: Advanced

Mobilize the shoulders, stretch the chest, and engage the entire back line of the body to efficiently reset your posture to an upright position in this upper body focused workout.

Props Needed: 1-3lb weights and a pair of gliders

Level: 2 Advanced

An efficient upper body series you can do anywhere with just a wall- especially great for resetting your posture from sitting for too long.

Props Needed: A wall

Level: 1 Intermediate

Work your way through this tricep and upper body series that starts mild and progresses to full burnout. It's not easy, but it's quick and efficient.

Props Needed: A pair of sliders and a Pilates ring

Level: 2 Advanced

Having strong back extension is key for up righting the spine, opening the chest, and generally improving posture. Practice working the back line of the body in this series using only your own body weight.

Props Needed: None

Level: 1 Intermediate

An active recovery series to open the chest and lengthen and mobilize the spine. Perfect for when you've been sitting for a long period of time in the car, at a desk, or while nursing.

Props Needed: Foam Roller

Level: All levels

Work on improving your thoracic mobility while strengthening essential angles of the trunk including flexion, extension, and rotation.

Props Needed: Pilates ball

Level: All levels

Reverse forward rounded posture with these three upper body exercises which can be done standing or sitting.

Props Needed: 1 light weight resistance band

Level: Beginner/ Intermediate

Kinect upper body and core for better alignment and posture.

Props Needed: Set of gliders

Level: 2 Advanced

Reverse forward rounded posture with this quick, but effective series to open up the chest and target the muscles of the mid back, triceps, and lats. Perfect after sitting for long periods of time or breastfeeding.

Props Needed: Optional 1-3lb weights.

Level: Beginner/ Intermediate

Fire the triceps and get an added core workout in this efficient series using the Pilates ring.

Props Needed: Pilates Ring

Level: Intermediate

Grab a light set of weights (3-5 lbs) for this quick upper body series to mobilize and train the muscles of the shoulder girdle.

Props Needed: 3 lb wrist weights or 5 lb free weight for more advanced

Level: Beginner

Train the posture muscles of the upper body, specifically the rotator cuff and triceps.

Props Needed: 1-3lb hand or wrist weights (can be substituted using only body weight)

Level: Beginner

Practice your elbow and shoulder positioning during push ups for maximum effectiveness with minimal neck tension.

Props Needed: A counter top or ledge