Name: Playbook - Paul Wright - Upper Body Wall Mobility
Uploaded: 2022-08-22T17:39:42.647Z
Duration: 20 min
Description: Upper Body Wall Mobility

Use a wall or floor for mobility drills to open up your upper body. From you rotator cuff, chest, lats, to lower back, prep to press and roll a lacrosse ball or foam roller into your knots and find ways to release the tension. You will also perform movements that will create length and tension in the upper body to promote better posture and connection

The only thing touching the wall should be your butt, shoulders, and elbows. From there tilt pelvis so your lower back touches the wall behind you. Release lower back maintaining all points of contact on the wall

Pelvis tuck (standing)

The entire back of your hands and forearms must maintain contact with the wall on the way up and down

Wall slides

Start with palm internal rotated facing body, finger nails on the wall. Raise your arm up and around internally and externally rotating from the rotator cuff and maintaining a square upper body facing forward. Complete a few on each side

Half kneeling arm circle

Lengthen your lat and apply pressure. Move side to side up and down and in circles. Press slowly into knots. Repeat on other side

Lat release

Find a knot in your lat, press in firmly, then find movement from the arm raising up and down slowly maintaining pressure into your ball/foam roller. Repeat on the other side

Lat release arm raise

Lengthen the chest and apply pressure moving in circles, side to side and up and down. Repeat on other side

Chest release

Lengthen neck and drop shoulder to create space. Roll side ways and in circles slowly and firmly. Repeat on other side

Trap release

Find a knot and press in, from there find movement in the arm. Repeat on the other side

Upper Body Wall Mobility

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