Name: Playbook - Women’s Calisthenics - Shoulder Stretching
Uploaded: 2022-06-25T05:00:30.794Z
Duration: 30 min
Description: Shoulder Stretching

1. Starting seated with your arms behind you and facing away from you, with arms shoulder width apart.

2. Slowly walk your hands as far as you can behind you then hold this position.

This position is great for increasing the mobility of your eagle / dislocate grip.

30 second holds x 3 reps
30 second rest between each rep.

Eagle Shoulder Stretch

1. Starting seated with your arms behind you and facing towards you, with arms shoulder width apart.

2. Slowly walk your hands as far as you can behind you then hold this position.

3. Lean back and bring your knees into your chest to put some weight into it and deepen the stretch.

This position is great for increasing the mobility of your pronated grip.

30 second holds x 3 reps
30 second rest between each rep.

Pronated Shoulder Stretch

1. Starting with your feet shoulder width apart keeping your legs as straight as possible, and bending forwards from the hips with a flat back.

2. Bring your right arm down and across to reach for your left foot. As you do this, reach up with your left arm and turn your head to look up towards your left hand.

3. Repeat the stretch with your left arm reaching down and across and your right arm reaching up.

20 reps x 3 sets
20 second rest between each set.

Windmill

1. Starting with your feet shoulder width apart and your legs as straight as possible, and bend forwards from the hips with a flat back.

2. To start the movement reach your hands between your legs as far as you can then immediately snap your arms up over your head. 

3. When your arms are over your head push through your chest and open your shoulders.

4. Next drop your arms back to the ground and bend forward again with a flat back. Allow your chest and shoulders to open on both pulses towards the ground.

Repeat all steps for one rep

5 reps x 3 sets
20 second rest between each sets.

Pulsing Shoulder Stretch

From Child’s Pose with your arms extended, lift your hips over your heels and slide your arms forward. The spine drapes toward the floor and the shoulders release. Hold this position and breathe. 

30 seconds x 3 reps
30 second rest between each rep.

Half Dog Shoulder Stretch

1. Begin on your hands and knees. Point your fingertips to the top of your mat. Place your shins and knees hip-width apart. 

2. Slide your right arm underneath your left arm with your palm facing up. Let your right shoulder come all the way down to the mat. Rest your right ear and cheek on the ground, then gaze toward your left.

3. Let your upper back broaden. Soften and relax your lower back. Hold this position and breathe. Allow all of the tension in your shoulders, arms, and neck to drain away.

4. Then repeat the pose on the opposite side for the same length of time.

Do two 30 second holds on each side
20 second rest between each rep.

Thread the Needle Pose

Shoulder Stretching

Really like this! Not follow along so I can do at work easily without needing an instructor

Shoulder Stretching

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