Name: Playbook - Joe Walker - Self Active Release Routine - Upper Body
Uploaded: 2023-05-18T04:19:57.680Z
Duration: 15 min
Description: Self Active Release Routine - Upper Body

This mobility routine is designed to improve soft tissue mobility for the upper body. Use this routine as a stand alone recovery session and/or before or after a training session.

-Place double lacrosse ball or tennis ball so one ball is on each side of the spine. -Extend thoracic spine over ball and hold while lifting each arm overhead
-Perform at each level from bottom of the ribcage to the base of the neck

Trigger Point Thoracic Spine (Peanut)

-Place trigger point ball from sternum to shoulder.
-Find areas that feel painful or knotted and hold pressure. -Hold pressure and slowly straighten arm overhead until pain/knot goes away

Trigger Point Pec (Lacrosse Ball)

-Place trigger point ball on back of arm pit from arm to shoulder blade
-Hold pressure on painful/knotted areas
-Slowly lift arm and bend elbow reaching behind head
-Repeat until painful areas go away

Trigger Point Lat (Lacrosse Ball)

-Trigger point ball on back of arm from shoulder to elbow.
-Find areas that feel painful or knotted and hold pressure while slowly flexing and extending elbow

Trigger Point Triceps (Lacrosse Ball)

-Place trigger point ball on biceps from elbow to shoulder.
-Find areas that feel painful or knotted and hold pressure while flexing and extending elbow

Trigger Point Biceps (Lacrosse Ball)

-Trigger point ball from on forearm from elbow to wrist.
-Find areas that feel painful or knotted and hold pressure while extending and flexing wrist

Trigger Point Wrist Flexors (Lacrosse Ball)

-Trigger point ball on back of forearm from elbow to wrist
-Find areas that feel painful or knotted and hold pressure while flexing and extending wrist

Trigger Point Wrist Extensors (Lacrosse Ball)

-Place trigger point ball under palm of hand from wrist to fingers
-Find areas that feel painful or knotted and hold pressure while flexing and extending fingers

Trigger Point Palmar Fascia (Lacrosse Ball)

-Place double lacrosse ball or tennis ball so one ball is on each side at the base of the skull
-Gently nod head (flex and extend head) over balls while maintaining pressure on base of skull
-Gently rotate head side to side while maintaining pressure on base of skull

Trigger Point Suboccipitals (Peanut)

Self Active Release Routine - Upper Body

Great little routine. Suggestion. It would be great to have you talk us through each exercise.  Visuals obviously help, but the additional voice instruction would be great. Cheers.

Curt

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Morgan

Considering I’m pretty lazy when it comes to mobility, this was very easy to follow and get good! I need to pick up some recovery gear, what bands and other stuff would you recommend? I already have a foam roller

Samuel Bibby

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Gavin Stein

Ran out of time but the stuff that I could do was amazing

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Thank you. Been playing tennis around workouts and needed more ways to help my shoulder

Toby WAWA

Definitely need this. Didn’t realize how weak my rotator cuff was and how to exactly target rebuilding that strength

Maegan

Wow did not realize how much work I need on my rotator cuff and so happy to find some doable exercises to rebuild the strength!

Self Active Release Routine - Upper Body

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