Name: Playbook - Hannah Stebnicki - Shoulder Mobility Database
Uploaded: 2023-02-16T14:55:10.127Z
Description: Shoulder Mobility Database

This is a list of shoulder mobility exercises that you can incorporate to any part of your exercise routine - warm-up, workout, cool-down etc. Or just do it on it’s own if your body feels stiff!

Use it as a resource 💜💪🏽

- Begin by laying down on your side bend your legs into 90 degrees in front of you
- Extend both arms in front of you palms facing each other 
-Reach top arm across body to the back tapping the ground with top of hand and maintaining eye gaze on hand the whole tkme

90/90 Book Openers

- Begin by laying down on your side bend your legs into 90 degrees in front of you
- Extend both arms in front of you palms facing each other 
- While maintaining contact with the ground rotate extend arm above you and at the same time rotating palm upwards go as far as comfortable return the same way to starting position

90/90 Shoulder Rainbows

- Begin by sitting upright on the ground
- Bend both knees and spread feet into wider stance
- Alternate between one knee internally rotating and the other externally rotating into 90 degrees

90/90 hip rotating rockers

- Starting on your knees with a flat back reach your hand out in front of you press down with your palm and hold until tension is released
- repeat on other side

Child’s Pose front reaches

- Start on your back with knees bent up
- reach arm to side bend into 90 degrees and rotate up and down until you reach ground

Laying down 90 shoulder rotations

'- Start in a plank position 
- Using your scapula (shoulder blades) to initiate movement 
- Lower your body then press yourself back up
- Keep core engaged

Scapula push up

- Start on knees with a straight back and shoulders away from ears
- Using your scapula (shoulder blades) to initiate movement 
- Lower your body then press yourself back up
- Keep core engaged

Scapula push up modified

- Start on one side with knees in front of you in 90 degrees
- extend arm above you and rotate fist back until you feel a gentle stretch then rotate back

Shoulder lightbulb twister

- Begin in a quadrupedal position (on hands and knees)
- pivot on one knee facing laterally and reaching with one arm over head creating space between extended leg and extended arm
- pivot back to starting position and repeat facing the other side

Sunrises (QI stretch)

- Laying flat on your belly raise your feet slightly off the ground
- Reach arms in front of your head
- For the I motion raise your arms slightly off the ground while keeping them parallel 
- For the Y motion slightly widen your palms into a figure Y
- For the T widen your arms extended and aligned with your shoulders

Superman IYTs

- Lay down on your stomach 
- Reach arms overhead 
- Lift legs off of ground
- Drive arms towards hips squeezing into a 45 degree angle, squeeze elbows towards side body
- Extend arms above head and repeat movement

Superman lat squeeze swimmers

- Lay down on your stomach 
- Reach arms overhead 
- Lift legs off of ground
- Driving both arms towards hips rotate palms upwards while reaching over lower back

Swimmer Supermans

- Starting on knees and hands
-keeping shoulders locked into place begin raising your palm laterally until it is aligned with the arm on the ground
- Return to starting position and repeat on other side

Thoracic Twists

- Starting on hands and knees
- Begin by gently grasping the lower part of your back head
- Reach up with elbow to create a straight line with arm on ground
- gently twist your elbow below your trunk

Thoracic elbow twisters

- Starting on hands and knees 
- Begin by lifting extended arm laterally then lowering it and dropping shoulder to ground while crossing arm under mid trunk

Shoulder Mobility Database

More workouts from Hannah Stebnicki