Name: Playbook - Luke Jones - Day 3 - Unlock Tight Shoulders: Home Mobility Routine
Uploaded: 2024-01-11T15:38:25.291Z
Duration: 10 min
Description: Day 3 - Unlock Tight Shoulders: Home Mobility Routine

That was really great for releasing tension in the shoulders too! ✨

Maya Bachmann

Michael Dickinson

In this session we’re going to go through a gentle mobility flow to help open up tight shoulders and thoracic.

These are two areas that commonly get stiff, so we’re going to show them some love and help create a bit of space for you to breathe properly and de-stress. 

You can perform some of the routine standing if you like, but we’ll be down on the floor or kneeling for most of it, so you might want to grab a mat or some cushions, or get out on the grass or sand.

Remember - you can record part of your session, share it on Instagram and tag me at @lukejonesmove to share your progress!

We’re going to spend a little time exploring your range of motion round the shoulders and thoracic region.

Roll through the shoulders, flex and extend through thoracic, and rotate through the mid back.

Also check your overhead position - ideally we’re aiming towards arms straight, with the arms in line with or behind the ears while keeping your ribs down.

Take a photo or video so you can compare before and after. Share it on your socials and tag me at @lukejonesmove - I’d love to see your progress!

Check In: Shoulder Mobility

Move through 2 rounds of the following sequence to open up the shoulders and improve mobility through the mid back.

From a comfortable sitting, standing or kneeling position, maintain an upright torso.

Raise the shoulder blades up towards your ears, retract them back and down, then allow them to protract forward.

Repeat this circular motion, exaggerating the circles as much as you can.

Shoulder Rolls (Back)

Begin on your hands and knees with your wrists directly under your shoulders, and your knees directly under your hips. 

Point your fingertips forwards, and place your shins and knees hip-width apart.

Start with your spine, neck and head in a neutral position, and soften your gaze towards the floor.

Inhale as you drop your belly towards the mat, moving into cow pose. Gently lift your tailbone, chin and chest, and bringing your gaze forwards and slightly up.

Allow your chest to open and draw your shoulders away from your ears.

As you exhale, draw your belly to your spine and round your back toward the ceiling, like a cat stretching its back.

Release the crown of your head toward the floor, but don't force your chin to your chest.

Repeat this process, inhaling as you move to cow, exhaling into cat.

Cat-Cow

A great drill for wringing out tension in through the T-spine – just like you’d wring out a wet cloth. 

From a neutral starting position, one shoulder goes into external rotation (palm tips up and back) while the other goes internal rotation (palm rolls forward).

Return to centre and alternate sides. 

Optional: turn your head towards the 
externally rotated side, and you can also get the wrists involved for a little extra.

Thoracic Wring

One of my all-time favourites for improving thoracic rotation, both through threading the needle in the bottom position, and getting a nice rotation towards the sky in the top position.

Start in a stable all fours position - wrists stacked under shoulders, knees under hips. An alternate setup is with the elbows down.

Drop your right shoulder and right side of your head to the floor and thread your right arm through the gap between your left hand and left knee.

Pause here for a breath, then retract your arm and continue that rotation, reaching your right arm up to the sky.

Return to centre and repeat on the opposite side.

Thread The Needle

Shoulder Mobility Flow

Re-test your range of motion through the shoulders.

Roll through the shoulders, flex and extend through thoracic, and rotate through the mid back.

Also check your overhead position - ideally we’re aiming towards arms straight, with the arms in line with or behind the ears while keeping your ribs down.

Take a photo or video so you can compare before and after. Share it on your socials and tag me at @lukejonesmove - I’d love to see your progress!

Retest: Shoulder Mobility

Day 3 - Unlock Tight Shoulders: Home Mobility Routine

Great. Easy app and layout. Just what I need to get back into some movement. Thanks.

Adam Pearson

Some voice explanation included would be a plus and for me, not big improvement In squat actually and not much New so that's why 3 stars.

Ville

Day 1 - The Deep Squat: Hip Mobility Practice

I think the instructions on the first stage were for the second stage so the initial test wasn’t clear. Other than that, nice.

Day 2 - Breathwork Basics: Reduce Stress & Boost Recovery

Day 4 - Primal Movements: Build Core Strength & Mobility

Nice clear simple and manageable programme thank you. I like the online format too and the reminders and sections. Makes it really easy to follow and learn.

Day 3 - Unlock Tight Shoulders: Home Mobility Routine

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