Name: Playbook - Carissa Wong - W1/D3 Shoulder opener workout
Uploaded: 2023-07-18T03:32:15.337Z
Duration: 30 min
Description: W1/D3 Shoulder opener workout

The feeling of your body opening up is a unbelievable feeling

Joshua

This workout will open your shoulders to give you more range in your backbends.

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

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 
Squeeze shoulder blades together 
Push chest forward
Reach arms behind the ears
Pull palms to the back

Full arm extension

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

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
Lean forward and bring forehead to floor/knees
Keep pulling hands away from body

Seated shoulder squeeze (forward fold)

Walk one hand out to the side
Keep hips on floor
Walk as far as possible
Raise other hand up and reach towards opposite side
Keep hips on floor
30sec: Drop elbow to deepen stretch
30sec: Revolve chest up (armpit facing ceiling)
30sec: Revolve chest down (armpit facing ground)
Repeat on other side

Seated cross-legged side bend complex

Walk hands forward as far as you can
Reach forehead to ground
Rest upper body down
Keep hips on the floor

Seated cross-legged forward fold

Walk hands forward as far as you can
Reach forehead to ground
Rest upper body down
Keep hips on the floor
Walk both hands to one side
Extend equally from both sides of the waist 
Repeat on other side

Seated cross-legged side forward fold

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)

Kneel down
Reach hands forward
Forehead resting on floor
Hips resting on heels
Tight knees = sit on block
Tight hips = knees further apart
Tight back = head resting on block

Child’s pose

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

W1/D3 Shoulder opener workout

It gets easier, you really have to be patient and relax

I missed doing backbends. Tahnk you for this 🤍

Janelle

Loves it!! This is my first time 😵‍💫🤭

Jannah

W1/D1 Backbend practice

Denise

W1/D2 Lower core strength

The more I do this routine the more my feels good 👍 it's worth it

W2/D1 Hips & hip flexors

Didn't realize how weak my back muscles are lol now I know

I didn’t think I could complete to the end of this but I pushed through and I feel great 🤩🤩

W1/D3 Shoulder opener workout

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