Name: Playbook - Farid Herrera - Shoulder and spine mobility workout
Uploaded: 2023-08-25T15:47:58.374Z
Duration: 35 min
Description: Shoulder and spine mobility workout

A quick spine and shoulder workout for you to play with. This will help open up your body.

Start facing away from the wall at arms length. From there tuck your pelvis into posterior tilt and engage your quads and glutes to avoid over extending the lumbar spine. 

Go up into the balls of the feet if necessary. Don’t let your feet turn out. 

Lean back into drop back with both hands at the same time, hold then push back up.

Wall bridge drop back

Weight: 2 to 5kgs.

Start in a crawling position whilst holding a weight. Cross one leg behind the other and pivot into your half bridge. Reach overhead with the free arm which is holding the weight and hold this for time. 

You can reach further by actively engaging your upper traps and shoulders. You can also gently bounce the weight up and down. Key word: gently. 

Reverse to come out.

Weighted half bridge hold

Start in a squat or crouch, place your hand on the floor and thread one leg underneath. Pivot into a side bridge, and draw a big overhead circle with the free arm. Reverse the motion to exit.

Step through half bridge rotation

Shoulder and spine mobility workout

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Greeeat!! Loved it thanks for the stretch!

Cass

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Jeff

John

Armando

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Yah, I can do all of these. I just Didn’t think about the one arm wall as a drill. Thanks.

Jeannie Hind

Zeljka Lazarevic

abhishek sharma

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90 pivot to squat is becoming second nature 🤗

Jola

Great workout, just what i need for my tight hips

Sarah

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Hard but I guess I just keep at it right!?!!!!

Janet

Daniel Lima

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Great hip mobility training, hips feel lighter after this one

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David

Josephine

amazing, so easy to do. a lot of mobility instructors seem to have content on isolated movements, not something easy and relaxed to incorporate into a beginners practice. so thank you!!

Abbey T

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Great and in detail explanation, can't wait for new videos

Shoulder and spine mobility workout

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