Name: Playbook - Carissa Wong - Chest and shoulders
Uploaded: 2023-07-18T03:32:15.320Z
Duration: 20 min
Description: Chest and shoulders

Janelle

Kellin Bray

Strengthening and lengthening the upper body to help pull the chest forward for long and tall forward folds.

Start in plank
Push hips up to make upside down V shape
Press palms into floor and spread shoulders
Push hips to the back to lengthen spine
Reach hands and armpits to feet
Press heels into floor
Bend knees of tight hamstrings

Downward dog

Bring hands one big step forward
Keep knees and hips in one line
Press chest and armpits towards floor
Forehead or chin on floor
Sink down and press shoulders to floor

Puppy pose

Bring hands one big step forward
Keep knees and hips in one line
Press chest and armpits towards floor
Forehead or chin on floor
Sink down and press shoulders to floor
Bend elbows and lift hands towards ceiling

Puppy pose (bent elbows)

Lie face down on floor
Bring elbows under shoulders
Bend elbows and tuck them close to body
Roll shoulders back and press palms down to lift upper body
Squeeze shoulder blades together and push chest forward as you look up
Engage core and glutes to lift lower belly up
Elbows lower (closer to hips) = deeper stretch

Baby cobra

Lie face down on floor
Bring hands under shoulders
Bend elbows and tuck them close to body
Roll shoulders back and press palms down to lift upper body
Squeeze shoulder blades together and push chest forward as you look up
Engage core and glutes to lift lower belly up
Hands lower (closer to hips) = deeper stretch

Cobra

Lie down flat facing ground
Reach one hand above head (palm facing down)
Slide other hand under the arm, across to the other side (palm facing up)
Press shoulders down to floor 
Repeat on other side

Prone shoulder stretch

Lie face-down on floor
Reach one hand out to the side (palm facing down)
Place other hand in front of chest to push your body up to face the side
Bend one knee and place it behind other leg
Bend other knee = deeper stretch 
Twist hips more = deeper stretch
Reach other hand up/back = deeper stretch 
Repeat on other side

Supine shoulder stretch

Interlock fingers, palms facing up
Reach hands overhead
Reach palms towards ceiling
Reach shoulders towards ears
Engage core and sit up straight to lengthen body

Arm extension

Interlock fingers, palms facing up
Reach hands overhead
Reach palms towards ceiling
Reach shoulders towards ears
Engage core and sit up straight to lengthen body 
Reach armpits side to side to stretch side body

Arm extension with side bends

Clasp hands behind back
Wrists to touch
Roll shoulders back and squeeze shoulder blades together
Straighten elbows and pull hands away from body
Look forward or look up and push chest forward

Seated shoulder squeeze

Bring feet together
Let knees fall to the ground
Adjust feet (closer to/further from pelvis) to a comfortable position
Place hands firmly on knees
Bend one elbow and straighten the other as you twist to the side
Focus on drawing your shoulders back and opening the chest

Butterfly pose twist

Pull bent knee with opposite arm
Twist chest away from extended front foot
Raise other hand up and reach towards extended front foot 
Repeat on other side

Chest and shoulders

Community

More workouts from Carissa Wong