Name: Playbook - Hannah Bower - Pipe Mobility| dynamic stretching & corrective exercise
Uploaded: 2024-03-06T20:27:10.489Z
Duration: 10 min
Description: Pipe Mobility| dynamic stretching & corrective exercise

Katie

Krista Kruszon

That was really good! I can’t remember when’s the last time I did any of those type of movements. I need to incorporate those more in my life.

Janine Ducharme

Holly

Where do i find a pole like that for my shoulders ?

Tasha

I loved the stretches 
Especially the prone Ys

Arpita

Really enjoyed this, even the last 2 haha

Leigh-Ann

👍🏼👍🏼 Did not realize how bad my shoulders are at being stretched.

Justin 

I had to screen record and slow down the forearm and wrist stretch lol but it was so good! Thank you for this!

Chelsi

I felt so weak doing this after week4d5’s workout! Loved this so much, it’s honestly a workout 🤣

Rose

Much needed!! My favorite piece of equipment … PVC pipe 😜

Sarah

The stretches I didn’t know I needed! Thank you!

Loved this!! I feel like these flexibility/stability exercises are really going to improve my yoga practice too which I love!

Amy Grudier

Emily Hardy

Jessica Mccauley 

I’ve also taken a break from workouts because we recently got married and moved to LA. So this was exactly what I needed today!

A great mobility workout pre or post workout! This can also be a great workout for improving thoracic mobility, combatting back pain & rounded shoulders.

A series of movements that will help with thoracic mobility, shoulder mobility & some hip mobility.

Can do reps or go for 30 seconds with each exercise. I’m less concerned about time/reps and more concerned with quality movement. Go until you feel tension release.

Have hands around shoulder width apart or further if needed.

Stand up tall and raise arms up and pull around so they finish behind your back.

Please take it slow, especially if you feel tension. You can go as wide with your hands as needed. As you gain more mobility, you can narrow them.

This is perfectly safe. Your shoulders are a ball & socket joint. They are meant to have a wide range of motion. This exercise works all of those positions!

Shoulder rolls

Stand tall. Wrap hands around pipe.

- begin rotating to one side. Gently with the opposing arm pull opposite direction as you twist. This will further the stretch. Hold it there.

Repeat this 10-15x. Holding and breathing through tension. A little discomfort is ok but no need to push aggressively! 

Repeat the same concept bending over as far as you can. As you rotate pull back with the opposite arm to further stretch.

Can do reps or go for 30 seconds for each variation.

T Twists

Bending over as far as you can, grab the pipe in a supinated grip & lower over your head as far as you can go.

Bending the knees and straightening them again does 2 things. Helps relax the hamstrings if the tension is too much. & helps further the stretch. you’ll find you’ll probably be able to lower further after each flexion to extension. 

Breathe through the movement. Being uncomfortable is ok, but pain means your pushing too far.

Hanging Tree

Yes! You can stretch the muscles in your rotator cuff! This is an amazing stretch for chronic shoulder pain or upper back pain! 

Grab pipe in one hand and then using the other hand pull the pipe behind your elbow or pull your elbow in front of the pipe as you hold onto it.

Using your opposite hand pull the pipe up gently. This will tilt your gene down and elbow up! You’ll feel a stretch behind/in scapula.

You gently pull the pipe up and down as needed.

Rotator Cuff stretch

Another group of muscles that can be neglected! Elbow pain and wrist pain is common this is another exercise that can improve pain and mobility.

Grab the pipe and rotate it around so your hand/arm turn 180+ degrees and hold it there. Don’t force it! You may find one arm “sticks” more than others gently rotate it back release the stretch and repeat. This process will help relax the muscles. 

You can use your opposite hand to help guide the stretch.

Forearm/wrist stretch

Holding the pipe and keeping torso down, lift pipe as far as you can while stretching your other arm out as far as you can.

If you can’t do this, that’s ok! Just do it with your hand until you get stronger.

Preacher shoulder lifts

Same as all the other rolls but laying on your stomach this time. Laying on your stomach is a bit more challenging and requires more strength.

Supine shoulder rolls

Lifting your hands as high as you can out in front of you, extend them around your side and to your back. The entire sweep is aiming to lifting hands as high as you can as you preform the half circle sweep.

Place hands on back with hands close together: relax so elbows drip down as far as they can go.

Extend hands behind you as high as you can and sweep them back to starting position. Again, goal is to lift them as high as they can go throughout the movement.

Prone Ys

In a plank position and neutral spine lift a foot up towards your hand. Hold briefly. Step foot back to starting position. Repeat. Gently rock forward & back or side to side if it feels good.

Then perform a preachers tilt in a lunge! Keeping torso down. If you need to touch your back knee down for more stability, that’s ok! 

5 reps each side/way

Lizard steps & Tilts

Getting into a cat stretch (preach or child’s pose are other names) rock into a planche plank. Shoulders go over hands. And then rock back to starting pose.

If rocking toward over your hands is too difficult, modify into a regular plank.

Neutral spike, core engage as you rock forward.

Your last rep hold the cat stretch!

Cat rocks

Corrective exercise circuit

Pipe Mobility| dynamic stretching & corrective exercise

Sara Paterson

Audrey

Do you have back pain? Try this circuit

Going on 4.5 years of being pregnant and/or breastfeeding and really trying to start focusing on my mobility and this was perfect for those breastfeeding tight shoulders!!

Jordyn

I did this after BTB day 1 when I realized I couldn’t do the y-pulls because my breastfeeding shoulders were too dang tight! This felt amazing!

Katrina Wilhoite

Kara

Upper Body Mobility

Jessica

Impressively difficult.. my kiddo and I both have weak ankles.. we'll be doing these often

Bekah

Ankle Mobility + Stability!

Just what I needed! I took 2 days off because my pelvis was severely out if valance and my chiro recommended rest.

What a great way to stretch out and move without aggravating my low back!

I coupled this with some other mobility work!

Dedra

Hip Mobility & Stability

I often neglect to stretch my upper back and after running with the stroller I definitely need to! Took the time to today and feeling so much better. I didn't realize how tight I was!

Alisha

Very needed right now. I'm finding it hard to progress with strength training because my mobility is lacking. I've noticed an improvement this week after committing last week to mobility and stability. Its about the journey, not the destination, right?

Ashley Powell

Thoracic Mobility

Use this as part of my deadlift warmup routine

This was amazing and just what I needed for my sciatic nerve pain! Thank you!

Brenna

Victoria Leon

Si Joint, Sciatica & Lower Back Relief

Amazing. I am 20 months post natal and my posture has never been the same

Was not about to let vacation mess up my 71 week streak 😂 couple stretching/mobility videos coming in clutch. Feels good move after a fun week away.

Ashley 

Chest & Posture Help

Needed this today along with a long walk.

Erica

Those Hip Dips were harder than I remember! 💜💙💚

So needed today! Taking a week of the get stronger program to focus on restore and mobility. My body is so sore and needs a break. Love this mobility routine after some cardio!

Lindsey

Hip stability- great for low back & pelvic pain

Needed this. Everything is so sore, end of first trimester is kicking my butt. Needed some gentle movement and this was perfect after a 30 minute walk.

Eugenia

Elli

12 min yoga cool down

Those Y's a d T's are way harder than they look!

Tiana

I knew I needed this but I didn’t expect it to challenge me as much as it did!

Morgan

Great warmup, especially felt it on the y’s and t’s 💪

Rhiannon

Shoulder & Wrist stability/mobility

Valinda

Way more tiring than it looks like it would be!! But a solid warmup for my shoulders and back!

Great shoulder stability warmup. Used bands for both. 😋

Jenna

Upper body warmup

Kiki

Did a 2.5 run on the beach, did one of your outdoor workouts from Instagram and then finished with this 🙏🏻💪🏻🙌🏻 therapy on this Sunday morning ☀️

Jillian

Lower back tightness? Try this

Abigail

Your shirt 🙌🏻😂 this was perfect to end the workout with 🥰

Brittney Howell

Claudia

LIVE stretching & mobility

Back was very very sore because I skipped chiro this month and this saved me today. Helped a lot

Oh this was needed - I sometimes forget how good stretches feel

Paula Kane

T-Spine Mobility

Say “hello” to your pelvic floor 😆

Breah

That was exactly the movement that I needed for my inner thigh, pelvic pain and knee pain. I will be doing this at least every other day! (8mn PP and it’s been so up and down with recovery)

sarah

Corrective Exercise: hip stability + adductors

A much needed stretch. Now to incorporate it multiple times/week!

Shannon

Ange

Hip Mobility

Thanks! My pelvic floor needs help at 22 weeks!

Hips are feeling good after my leg workout! 😁

Hip opener stretches

Love this one! 26 weeks pregnant and doing all I can to make sure this labour and delivery go much smoother than my first!

Alexandra

Definitely going to be one that I come back to regularly!

Unlocking the Pelvis

That Missy appearance got me😭🫶🏻 Thanks for the much needed stretch sesh and for the many reminders that it’s OKAY to slow down, listen to your body, oil check!!!

Stephanie S

This felt SO good on my rest date!
Hello sweet 🐕 Missy ❤️

Didn’t want to lift today so did this instead I feel a lot better!

Follow Along Stretching and Mobility

Great warmup before starting workout 😅

Great warm up!! Please post more warm up videos with the workouts 😃

Leg Day Warmup

Maddie

I really like this one. Low impact but hard as f*ck.

Sirma

Low Impact Strength and Mobility

This immediately relieved my knee pain. I didn’t even realize my quads were tight until I did this and they released. THANK YOU!! 🙌🏻

Cady

Mobility For Knee Pain

Ashley

Ankle Mobility

OMG! Much needed after Ignite leg day I did on Monday. This quick stretch eased my very sore legs

Making time for stretching feels SO good!!!

Victoria

Lower Body Mobility

Elissa

I've been sick for a week and this was a great way to gently wake my body back up and remind me that my strength is still present.

Tiffany

I’ve been out of the gym for a while and I have arthritis and fibromyalgia, so this is counting as my day 1 workout. Still a win for me though. Lots of cracking and popping but it’ll only get better from here ❤️

Quick Lower Body Warmup

Great warmup, I didn’t have light weights or bands, but still effective to just do the motions and squeeze, crating tension, on the rear delt pulls

Pipe Mobility| dynamic stretching & corrective exercise

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