Name: Playbook - Mia Rae - Upper Body Mobility/Warm-Up
Uploaded: 2023-05-10T18:04:37.493Z
Duration: 8 min
Description: Upper Body Mobility/Warm-Up

Upper Body Mobility Routine ➡️ Targets stiff shoulders

- Stand upright with your feet facing forward. 
- Swing your arms out into a T position and then cross your arms in front of your body. 
- Alternate which arm goes on top with each arm swing. 
- Use your chest and upper back muscles to control the movement. You should feel a slight stretch in your chest when opening up into a T. 

💜 Trainer Tip 💜
- Squeeze your shoulder blades together when bringing your arms out to the T position.

Arm Swings

- Start in a standing position 
- Bring your arms out in a T and use your hands to draw little circles in a forward motion.

Arm Circles - Front/Small

- Start in a standing position 
- Bring your arms out in a T and use your hands to draw large circles in a forward motion.

Arm Circles - Front/Big

- Start in a standing position 
- Bring your arms out in a T and use your hands to draw little circles in a backwards motion.

Arm Circles - Back/Small

- Start in a standing position 
- Bring your arms out in a T and use your hands to draw large circles in a backwards motion.

Arm Circles - Back/Big

- Bring your arm up and over to grab your head. 
- Gently guide your ear to your shoulder until you feel a slight stretch in your neck. 
- Hold the stretch for 1-2 seconds and repeat. 

💜 Trainer Tip - Bring your shoulder blades down to your back pocket to avoid your shoulders from creeping up.

Active Neck Stretch

- Stand arms distance in front of a wall. 
- Put your hands on the wall and push yourself away from the wall. 
- Keeping your spine and neck in a neutral position, bend at your hips, and bring your armpits to the floor. 
- Hold Stretch for 1-2 seconds and repeat.

Active Thoracic Extension - Wall

- Stand next to a wall and place you hand on the wall
- Step forward with one leg until you feel a stretch in your pectoral muscle
- Look away from the wall to deepen the stretch of desired 
- Return to starting position and repeat

Pectoral Rockers

- Start with your arms at 90 degrees
- Press the hands straight up
- Lower with a slow controlled motion

Should Press - No Weight

- Start standing straight with feet point forward 
- Make a 90 degree angle with both arm with your finger tips pointed to the sky 
- Slowly rotate your hands down until your palms are facing the floor
- Your wrist and elbow should be in a straight line at the bottom
- Return to starting position and repeat

Shoulder Box Rotations

- Start in a high plank position 
- Wrists under shoulders 
- Push up through the shoulders 
- Hinge at your hips to bring your booty to the sky aiming for a downward position while tapping the opposite hand and foot
- Return to a plank position 
- Repeat on the other side

Plank to Downward Dog Taps

- Begin in a push up position with hands wide
- Lower body down to the ground
- Push through your arms to rise back up
- Can be done with knees on the ground for added stability

💜 Modification 💜
- Bring knees to the floor for added stability

Push Up - Wide

- Start laying on your stomach 
- Bring arms over head
- Bend at the elbows until your arms hit a 90 degree angle
- Retract shoulder blades down and kiss those shoulder blades together with each rep 

💜 Trainer Tip 💜 
- Use a pillow or towel under your face to help keep your neck in a neutral and comfortable position

Prone Overhead to Box

- Start by laying down on your stomach 
- With your arms over head make a circle with your hands going down to your back until yours hands are in a “handcuff” position
- Circle your arms back over head and repeat

Upper Body Mobility/Warm-Up

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