Name: Playbook - Hannah Bower - Upper Body Mobility
Uploaded: 2024-03-06T20:27:10.485Z
Duration: 10 min
Description: Upper Body Mobility

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

Love the tips on strengthening your wrists!!

Autumn

I need to incorporate mobility and this was a great start! 💜

Alisha

Jessica

I have been stretching chest wrong for 30 yrs. Thanks

Justin 

Holy smokes to the wrists stretches! They already feel so much better!!!!

Victoria

No wrist pain, but definitely a loss of mobility. The wrist stretches are something I don’t think about at all. Very helpful! Looking forward to increased mobility.

Danielle

Got all the snaps and cracks out 😜 my shoulders especially have felt really tight and tense, feeling like I can move a little better!

Katie

Oh that wrist mobility though- I need that one

Paula Kane

Hannah

Great cool down after an upper body workout!

Sharlene

The wrist exercises!!!! My work involves a lot of typing (like an average of 5000 to 10,000 words a day) and my wrists are so weak and tight that while my arm muscles are able to lift heavier weights my wrists cannot handle it. This was incredibly valuable for me! Thank you!!!

Morgan

Marivy

I can’t bend my wrist forward with straight arms.

Dawn

All those upper body workouts getting to you?

Give these series of mobility movements a go.

Remember for mobility:

-Only go as far as feels comfortable 
-Feeling of stretching okay, sharp pain is not.
-You can push hard in a workout, do not push hard or force movement with mobility 
-Focus on your breathing

-Place your hands on a wall or a barbell.
-Keep your feet hip width distance apart.
-Sit your hips backwards as you press down through your chest.
-Should feel this in your upper back, chest, shoulders, and maybe even your arms
- You can also rock side to side

Upper Back Wall Stretch

Place your hand against a corner of a wall (doorways work great). 

Place it so that your forearm and elbow are set against the wall.

Keep your chest tall and step forward.
Gently lean forward until you  feel a comfortable stretch in your pectorals and chest.

Breathe through the movement.

Wall Pectoral Stretch

Place your hands on the ground with your finger tips facing away from you.

Roll your shoulders back and lift your chest to the ceiling. 

If you want a further stretch, engage your core and glutes and lift up into a reverse table top position.

Reverse Table Top Bicep and Chest

Lay on your side with one arm underneath you. 

Roll onto that arm by rolling to your stomach to get a delt and lat stretch.

It’s important as you twist open to think about keeping your legs still and knees pressing into the ground as you open up your chest and twists your upper body to the other side.

Aim for about a minute per side. Only roll as far as feels comfortable.

Thoracic Twist

Your wrists have muscles that too need to be stretched and strengthened.

The first part of this video focuses on stretching the direction of your wrists (forward, sideways, and backwards).

Second part of the video shows wrists push-ups for strengthening.

Aim for a minute of stretching or 5-10 reps of each direction, and a minute for push-ups if that feels available to you.

Wrists Stretch and Strengthening

Upper Body Mobility

Sara Paterson

Audrey

Arpita

Do you have back pain? Try this circuit

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

Pipe Mobility| dynamic stretching & corrective exercise

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!

Leigh-Ann

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!

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

Tasha

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.

Upper Body Mobility

Community

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