Name: Playbook - Luke Jones - Shoulder Posture Reset
Uploaded: 2024-01-11T15:38:05.555Z
Duration: 5 min
Description: Shoulder Posture Reset

Time to free up those shoulders with a few simple mobility drills. A resistance band will come in handy for the banded pull aparts, but can be substituted with dumbbell reverse flyes.

Four simple exercises to help open up the chest and strengthen the mid back to help rest your posture & prep your shoulders. 30 seconds on, 15 seconds rest to transition to the next drill. Perform 2 full circuits.

- Begin in an upright stance in a doorway or squat rack with your arms out to your side and elbows bent at 90 degrees.

- Place your forearms onto the doorway or upright, set your shoulder blades back and down, and lean your torso forward to stretch your chest.

- Hold the stretch near the end range, or perform repetitions in and out of end range by shifting your weight forwards and back.

- Perform for the stated number of repetitions or timeframe.

Doorway Chest Opener

- Grasp a resistance band by the ends and wrap it around each hand so there’s a little tension when you hold your hands out in front of you at shoulders width.

- Begin with your hands by your side, then engage the mid-back, squeezing the shoulder blades together while you stretch your arms out to your sides.

- The band should go from hip/belly button height in the start position, to around chest height in the finish position.

- Hold for a brief moment as you squeeze the shoulder blades further, then return to the start position.

- Perform for the stated number of repetitions or timeframe.

Band Pullapart

- Kneel or with your arms outstretched and hands placed on an elevated surface at shoulders width apart.

- Send your hips back and drop your torso down between your outstretched arms, into an elevated child pose.

- From here, sway your hips from side to side to open up the lats and other tissues around the armpit and side body.

- Alternate sides, performing for the stated number of repetitions or timeframe.

Elevated Child’s Pose Lat Stretch

- Begin in a solid, upright stand with your arms out to your side, making a W position, squeezing the shoulder blades back and down.

- From here, initiate a hip hinge, sending the hips back and slightly bending through the knees. Stay long through the torso.

- Try to squeeze the mid back further and fully open the chest as you tuck your elbows close to your body, before reaching your arms straight out in front of you.

- Transition your arms to an overhead position, stand up fully, then repeat the process for the stated number of repetitions or timeframe.

Posture Hinge

Shoulder Posture Reset Circuit

Shoulder Posture Reset

Alex

A full video with voice would have been helpful. But the movements were nice

Heather

Loving your material...👌🏻
Out of interest what trainers are you wearing?

Alison yates

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