Name: Playbook - Natalie Kimball - Upper Body Mobility Routine
Uploaded: 2023-03-11T02:07:53.297Z
Duration: 4 min
Description: Upper Body Mobility Routine

Intense for a warm up, loved it. Now onto the next set💪🏾

Patience

My back is always so tight! These stretches really really helped! 🙌🏼

Jennifer 

Great way to stretch and get ready for a workout!

Courtney

I’ve made a lot of these apart of my morning routine. Has really helped with my range of motion and any tightness that I feel when I wake up.

Dwayne

Natalie is the BEST! Her support and guidance is world class! Thank you for helping me on my transformation journey inside and out! ❤️

Laina

I am a physical therapist and these were perfect!

I have issues with my rotator cuff and these stretches helped so much! Thank you!

Dianne

Perform this dynamic warm up after your foam rolling (if you’re foam rolling today) and before your workout! This mobility routine is designed specifically for an upper body day but can be performed on a day off to work on posture! Spend 30 seconds on each movement or longer on specific movements if your body is calling for it! You can also add on the lower body routine if you’re foam rolling on a day off or have extra time. Enjoy! 

Upper 4 minutes
Cat-Cow 
T-spine rotation + reach (L/R)
Pretzel Stretch (L/R)
Wonder Womans + Hands Behind Back
Scorpians (L/R)

*When you see a second set you are accounting for your other side*

1. Begin on your hands with shoulders directly above the wrists and knees directly underneath the hips. 

2. With a neutral spine inhale as you arch your back and move into cow position lift your sit bones upward, press your chest forward, and allow your belly to sink coming into cat. 

3. Relax your shoulders away from your ears and bring your head up as you bring your gaze straight. Exhale round your spine outward, tuck your tailbone, and draw your pelvis forward. Repeat.

Cat Cow

1 Get on your hands and knees. Shoulders directly over wrists and hips over knees.

2. Lift one hand off the ground and reach it behind your head. You will then rotate that entire side of the body as you look up.

3. Keep your hips locked (eliminate any hip shift) as you rotate and reach long from the finger tips. 

Repeat for desired number of reps or time and repeat on the other side.

Upper Back (Thoracic Opener) with Reach

1. Lay flat on your back with one leg straight and one bent at 90 degrees.

2. Reach for your knee with the opposite hand and pull your knee towards that side.

3. Keeping both shoulders on the ground and twisting from the mid-back, inhale, and as you exhale, sink deeper into your stretch.

Tips: It is more important to keep both shoulders on the ground than it is to reach your knee to the ground, don't  let your low back take over the stretch, bending your leg more or less will change the intensity

Pretzel Stretch

1. Lie on your stomach, and point your toes towards the floor. 

2. Engage your glutes and core to protect your spine and extend your arms straight. 

3. As you inhale draw your shoulders back, bring your arms to your low back and squeeze your shoulder blades down and back. 

Tip: Keep your gaze down to the floor to keep your spine in alignment

Wonder Womans to Handcuffs

1. Lie on your belly with legs straight and arms out to form the shape of a T. Rest your chin on the mat and keep your neck neutral.

2. Press your palms into the floor and keep your upper body fixed.

3. Exhale as you lift your right leg and bend your knee to roughly 90 degrees. Reach your right leg across towards your left palm. Repeat another side. 

Tip: Give your body permission to relax and let go, do not force your reach to allow your foot to be where it is at today.

Scorpians

Upper Body Mobility Routine

I usually carry so much tension in my hips. These stretches really help!

A great stretch - Helped me open up for leg day!

I have very tight hip flexors and rotators and these have helped me out tremendously!

Upper Body Mobility Routine

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