Prolonged sitting and forward-leaning desk posture can contribute to rounded shoulders, reduced shoulder mobility, and potential rotator cuff strain.

• Towel Overhead Mobility helps open the chest and increase shoulder flexion and extension range.

• Seated External Rotation strengthens the rotator cuff muscles and stabilizes the shoulder joint.

Incorporating these two exercises into your daily routine helps maintain shoulder alignment, reduces stiffness, and prevents pain associated with prolonged desk work.

References / Mechanistic Evidence:

1. Ludewig PM, Cook TM. Alterations in shoulder kinematics and associated muscle activity in people with symptoms of shoulder impingement. Phys Ther. 2000;80:276–291.

2. Ellenbecker TS, Cools A. Rehabilitation of shoulder impingement syndrome and rotator cuff injuries: An evidence-based review. Br J Sports Med. 2010;44:319–327.

(Evidence shows biomechanical and functional benefits; exact clinical outcome varies by individual.)