Name: Playbook - Dr. Jacob - Shoulders / Chest 1 (Lvl3)
Uploaded: 2023-09-29T21:26:47.013Z
Duration: 20 min
Description: Shoulders / Chest 1 (Lvl3)

Is it normal to feel so sore? It feels like I’ve been in a car accident. My joints hurt badly, especially my wrists. Any idea why this could happen? I’m pretty active workout our 5 days per week most weeks, it feels like I did something wrong.

Samantha

Vicki

I love these stretches. The have helped my back and shoulder immensely. The videos are great!

Jennifer

Freat combo if stretchings! I had foot surgery a week ago and have all tensed walking around with crutches and that save the day! My only issue is to do it regulatly😅

Aline

Shoulders still. Especially the routines 2nd to the last, a little uncomfortable. I did only one set. But, felt good. Thanks doc 😁

Erna

Excellent way to end my shoulder and chest day!

Sara

Thanks for the great shoulder exercises! I’ll definitely keep doing these to help the mild shoulder pain I’ve gotten from carrying around my toddler and from how I have to stand at work (I’m an sonographer).

1. Shoulder prone pass behinds Lv3
2. Shoulder prone rotations Lv3
3. Shoulders prone extension flys Lv3
4. Spine offset cat cow Lv3
5. Thoracic knee grab reach ups Lv3
6. Thoracic swipes twist Lv3
7. Thoracic TTN reach ups Lv3

Shoulder injuries don’t have to be inevitable, as long as we’re working on our mobility. I’m not just talking about just stretching. Increasing range of motion does not equal injury prevention. Proper mobility work should include stability, balance, proprioception, and strength.

You’ll notice that we focus a lot on thoracic mobility in this section. And that’s because the thoracic spine or upper back was meant to rotate, and if there are mobility deficits here your shoulders will be at higher risk of injury. Begin with level 1s and progress to level 3s. You can spend as little as 5 minutes on these to warm up, or you can use one of these for your active rest day.

Shoulder health exercise at it’s finest 

Notes:
- when passing above, palms are down
- when passing behind back, palms are up
- use a light weight

Shoulder prone pass behinds Lv3

This one is a lot harder than it looks (or maybe not)

Notes:
- lay on stomach
- head up
- elbows out 90 degrees 
- rotate forward and back

Goals:
- don’t let fists touch the ground
- keep elbows pointed out

Shoulder Prone rotations Lv3

Notes:
- forehead rested on towel
- bring elbows as close to arm pits as possible 
- lift fists as high as possible

Shoulders Prone extension flys lv3

This one levels up the cat cow exercise 

Notes: 
- pay special attention to the hand placement 
- the cat position feels like a twist of the spine 
- cracks in the back are totally normal here

2 sets 10 both sides

Spine offset cat cow lv3

Thoracic knee grab reach ups 

This one is a fav!

- kneeling
- grab knee or just place hand on knee 
- reach up with other hand, holding on to elastic band 
- look up at hand that is reaching up

Level down by sitting on a chair

Thoracic knee grab reach ups Lv3

Thoracic swipes

- be sure to implement smooth transitions in between the two positions
- move rhythmically

Another fantastic exercise for spine & shoulder health!

Do both sides

Thoracic swipes twist lv3

Thoracic Mobility Reach Ups 

Notes:
- on all fours
- lead with elbow as shown 
- pinch shoulder blades on the top when reaching up
- use elastic band to level up

Thoracic TTN reach ups Lv3

Shoulders / Chest 1 (Lvl3)

Jo🌸

LUKE

Shoulders / Chest 2 (Lvl2)

Viki

A wonderful routine!! Really helps that upper back posture

Shoulders / Chest 3 (Lvl1)

I’m better at the pretzel 🥨 pushups now. Better and still a work in progress.

Shoulders / Chest 4 (Lvl2)

Love this shoulder thoracic set. Feels good every time.

This is a great routine for alot of sitting!

Shoulders / Chest 5 (Lvl2)

I can't say enough good things about this routine!!

Shoulders / Chest 6 (Lvl1)

This was challenging with the bands and felt good through my spine and hips as well.

Shoulders / Chest 1 (Lvl3)

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