Name: Playbook - Kyle Carillet - Upper body: Shoulder warm-up/mobility
Uploaded: 2024-01-28T23:08:58.177Z
Duration: 10 min
Description: Upper body: Shoulder warm-up/mobility

Shoulder warm-up/mobility spend anywhere between 30-90 seconds on each movement.

Shoulder warm up/mobility spend anywhere between 30-90 seconds on each movement.

Time: 60-90 seconds

Set up:
- stand up against the wall with the back of your shoulder pressing into the wall
-elbow will come up to 90 degrees 
-as we stay at 90 degrees rotate your arms down till it stops and place your free and on top of the hand that's on the wall and lightly press down for 10-15 seconds
-now press up against the hand and apply resistance while keeping your elbow stationary on the wall for 10 seconds and release. check your range of motion and repeat 1 or 2 more times
-work both sides

Internal shoulder rotation stretch

Set up:
-start the seated wall angels against a wall with legs extended out in front of you and spine neutral against the wall if possible, with your arms starting at a 90 degree angle on the wall, then proceed to slide up the wall keeping elbows and wrists in contact with the wall, then return to the starting position.
*if your arms cannot press against the wall that's totally ok because mine barley can, just perform the movement the best you can and overtime it will progress

Seated wall angels

Time: 60-90 seconds

Set up:
- Lie on your back with your knees bent and feet flat on the floor. Hold a light weight in your hand and rest your upper arm on the floor beside you at shoulder height. Your elbow should be bent with your forearm pointing towards the ceiling. Pull your shoulder blade back and down towards your spine so both your upper arm and shoulder blade are resting flat on the floor. Hold the shoulder blade in this position for the entire exercise.   
-Slowly rotate your arm backwards to bring your hand towards the floor. At the end of the motion lightly contract your shoulder muscles to pull the arm further towards the floor and increase the stretch. Hold for a few seconds then slowly return to the starting position.

Supine Shoulder External Rotation Stretch (Active Assisted)

Time: 30-60 seconds

Set up:
-starting in a kneeling position and one arm out in front
-starting with your palm facing down reach behind your head then slowly bring your arm out and to the side
-as we reach past our hip now rotate your palm so it's facing up and reach behind your back 
-work both sides

Shoulder rotations

Time: 30-60 seconds

Set up: 
-starting on your knees and a neutral spine
- the bottom of our palms on the foam roller with arms at 90 degrees 
- slowly roll forward and extend arms to full range of motion and slowly return

Foam roller roll-outs

Time: 10-20 reps

Set up:
- with a resistance band attached to a rack at shoulder height
-pull the band towards your face and make sure shoulder blades are retracted and chest up nice and tall
- press the band up to full extension

Resistance band presses

Shoulder warm-up/mobility

Upper body: Shoulder warm-up/mobility

Needed to foam roll this week, love the easy direction!

Angie

Foam Roll: On high tension areas

Erik

Literally made my squats after this feel way better!💥

These came in just in time. About to hit legs today so a good stretch will defently help

Upper body: Shoulder warm-up/mobility

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