Mobility & Posture · Bodyweight · Beginner
Thoracic Spine & Shoulder Decompression
A focused corrective protocol designed to reverse thoracic kyphosis, alleviate shoulder impingement risk, and restore natural scapulohumeral rhythm.
Duration
20 Min
Equipment
Bodyweight
Targets
Upper Back, Rhomboids, Deltoids
Level
Beginner
Est. Burn
~110 kcal
Part of Multi-Day Plan
Daily Joint Health & Posture Restoration Protocol
12-week structured training cycle with progressive overload and scheduled rest days.
Weekly Schedule:
Sun
Rest & Reset
Rest Day
Interactive Workout Player
Live Mode
00:00
timer
Active Movement
1 of 4: front plank with twist
Set 1 of 3
Calculated Burn
0 kcal
Live MET Estimation
Workout Routine Schedule (4 Movements)
Complete each movement in order. Tap the checkmark after each set to track your progress, or tap Swap to change equipment.
#1
Front Plank With Twist
Form Tip: Plank twists unlocking thoracic rotational capacity under light load.
Set 1
10 reps per side
Set 2
10 reps per side
Set 3
10 reps per side
#2
Bodyweight Squatting Row
Form Tip: Bodyweight rows focusing on pure scapular retraction and depression.
Set 1
10 reps
Set 2
10 reps
Set 3
10 reps
#3
Kneeling Plank Tap Shoulder (male)
Form Tip: Shoulder taps training anti-rotational stability and serratus anterior recruitment.
Set 1
16 reps
Set 2
16 reps
Set 3
16 reps
#4
Bodyweight Incline Side Plank
Form Tip: Side plank holds restoring lateral stability along the ribcage and spine.
Set 1
30 sec per side
Set 2
30 sec per side
Set 3
30 sec per side
Coaching Tips & Progression Advice
- Breathe smoothly and avoid breath-holding during spinal rotation.
- Feel the shoulder blades slide smoothly along the ribcage during rows.
- Perform after desk work or before overhead lifting sessions.
Post-Workout Fuel
Browse Meals Under 500 kcal →
What to Eat After This Workout
Hydrate thoroughly and consume a balanced meal with micronutrient-rich vegetables.