Name: Playbook - Klabera Komini - Upper Body Mobility 1
Uploaded: 2024-04-08T22:00:57.860Z
Duration: 20 min
Description: Upper Body Mobility 1

Mariana

Mackenzie

Upper body mobility work for you to get that upper body MOVING!

Form is HUGE when it comes to upper body - so please friends - DO NOT force your body to get into these position… go as far as your body allows. Staying consistent will eventually create further range of motion. Enjoy!

- start in a half kneeling position with hips tucked underneath you
- hold both arms out in front 
- using just your SHOULDER blade - extend arm forward and pull arm back from shoulder blade. Repeat both sides

Alternating shoulder extension

- start in a half kneeling position keeping core locked in tight 
- start with both arms extended in front 
- bring one arm up and overhead in a rainbow motion
- turn head towards the back wall and follow hand back to starting position
- keep alternating sides

Alternating shoulder rotation

- start in a half kneeling position keeping core locked in tight 
- start with both arms extended in front 
- bring one arm up and overhead in a rainbow motion
- turn head towards the back wall and follow hand back to starting position
- repeat both sides

Half kneeling single shoulder rotation

- start in a seated position 
- interlace your fingertips and push forward, round your upper back and tuck your chin
- slowly move arms upwards and reach high
- bring elbows by ears while slightly extending your chest
- lower to starting position

Seated thoracic stretch

- start in a tabletop position 
- extend one leg outwards to the side with foot FLAT to the ground
- take the same arm as extended leg and bring it up to your head 
- reach with the elbow inwards and outwards creating rotation in your upper back 
- use opposite hand for stabilization

*repeat both sides

Thoracic rotation + adductor

- start lying on the floor with knees bent 
- press lower back firmly into the floor and extend arms straight out over chest 
- alternate lowering one arm at a time - hoping to reach the floor. If you cannot reach the floor, stop when your body tells you to!!

**do not force your arm to reach the floor if your lower back cannot stay on the floor**

Lying arm taps

- start in a seated position 
- lift both arms overhead and maintain a flat back 
- bend at the elbows and pull downwards creating the “W” shape against an imaginary wall
- raise arms to starting position slowly

Seated W

- start lying on the floor with knees bent
- press lower back firmly into the ground 
- bring arms up overhead 
- slowly pull elbows downwards while maintains contact with the floor 
- only go as far as your body allows!!!

Lying floor slides

Double arm tap to slide

Upper Body Mobility 1

Mobility work - FULL body

Great stretches. Definitely felt looser after in the lower back. Hitting the  ice feeling warm

Rayanne

Mobility warm up - lower specific !!

LOWER - low impact

LOWER BODY

HIPS & HAMSTRINGS

FULL BODY

🤸‍♂️🤸‍♂️🤸‍♂️🤸‍♂️🤸‍♂️🤸‍♂️🤸‍♂️🤸‍♂️🤸‍♂️🤸‍♂️

My hips feel so good after this🤩 10/10 recommend

LOWER BODY/HIP SPECIFIC

Warm up - lower specific

Mobility Warm-up

Slow Flow Mobility

Warm up - HIP FOCUSED

Dynamic Warmup

Upper Body Mobility 2

Warm up - Full Body

Warm up - run specific

Great! One thing that could help is either an aerial view or slightly zoom out in some of the videos to get a full idea of where everything should be

Upper Body Mobility 1

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