Name: Playbook - Michelle Kalinski - Upper Body Mobility
Uploaded: 2024-01-12T00:57:06.119Z
Duration: 8 min
Description: Upper Body Mobility

Loosen up your upper body with this quick, eight minute mobility routine. Each exercise should be done with control. Nice and slow. For exercises with two sides, make sure you complete the total time for each side so 40 seconds left 40 seconds right.

- Starting on your hands and knees with a flat back
-Begin to send your hips back to sit on your heels allowing your arms to extend
-Hold for a moment and push yourself back forward into starting position
-Complete for specified time or reps


Muscle focus: lats, hips

Active Child’s Pose

-Beginning table, top position with wrists directly underneath the shoulders and knees under the hips
-Take your right arm Rotate and lift it up above reaching towards the sky
-Hold for a moment and bring it back down and through to the other side bringing that right shoulder down to the mat 
-Complete for specified number of reps and repeat on the other side

Muscle Focus: movement and stretch of the thoracic spine (upper to mid back)

Thread The Needle

-Begin lying face down on a mat with hands right underneath the shoulders near the chest
-Push the floor away with the palms and lift up the upper body, creating a soft bend in the back
-Begin to shift your torso from side to side, getting a nice stretch in the abs
-Complete for a specified time or reps


Muscle focus: abs and hip flexors

Side to Side Cobra

-Start by lying on your side with arms straight out and knee’s slightly bent
-With the arm that’s stacked on top begin to rotate it up then out(opening your chest) then down and around to the start. 
-Repeat for specified reps then reverse the rotation. 
-Once completed, do the same on the other side. 

Muscle Focus: chest opener

Supine Chest Circles

- Lay down facing the ground with one arm underneath the head for support, and the other extend it out in front
- Activate your shoulders and lift your arm
- with control in a circular motion rotate your hand out and down to your hips 
-Once you reach the bottom portion of the movement, been at the elbow and reacher arm back with palms facing up
-Hold for a moment and reverse the movement
- complete for a specified time or reps


Muscle focus: shoulder and scapular mobility

Prone Shoulder Lift & Reach Back

-Begin and table top position with wrists stacked beneath the shoulders and knees stacked beneath the hips
-With control begin to bend at the neck and going down the spine vertebrae by vertebrae really controlling each movement. 
-Once at the end, reverse the motion again with control. Think of creating a wave like motion with the spine
-Complete for time or specified reps


Muscle focus: spine mobility

Spinal Segmentation

- Start in a kneeling position with hands at your sides or in your lap
- Slowly begin to rotate your head in a 360 degree circle 
- Once you return back to the starting point reverse the rotation in the opposite direction
-Alternate between the two rotations and complete for specified time or reps


Muscle focus: neck mobility

Neck CARs

-Begin either in standing or kneeling
-Extend one arm out and use the other arm to stabilize at the wrist joint
-Begin to move your wrist in a circular motion, slow and controlled to really get the full range of motion for your wrist
-Once you’ve made one complete rotation, reverse the circular motion, and repeat in the opposite direction
-Alternate between the two rotations and complete for specified reps or time
- then repeat on the other side


Muscle focus: wrist mobility

Wrist CARs

Upper Body Mobility

Absolutely loved this! More mobility please!

Allie

This was great thanks Babe. 
Will def come back to this mobility sesh.

Erin

Absolutely loved it! Appreciate learning some new kind of mobility drills too, such as the rainbows and the knee wipers. Well done! 👌🏻💜

Upper Body Mobility

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