Name: Playbook - Project Mobility - Friday Stretch: Upper Body
Uploaded: 2023-11-20T04:47:44.660Z
Duration: 20 min
Description: Friday Stretch: Upper Body

Lay on your stomach and place the tennis ball on top of a yoga block at your upper shoulder area. ( Anterior Deltoid )

Bring your arm under you and using the opposite arm rotate your should back and forth on the tennis ball.

If this is too uncomfortable, stand at a wall and rotate the tennis ball at the upper shoulder against a wall.

Repeat for 15-30 seconds on each deltoid.

Deltoid TrP

Sit down with a yoga block or small stool behind you. Place your hand on the block behind you with your arm in a 90 degree angle. Keeping your elbow straight behind you, sink down and feel that stretch in the front of your deltoid.

The key for this stretch is to keep your elbow straight behind you. Hold this position for 10-15 seconds.

Repeat this 5 times on each arm.

Deltoid Stretch

- Take your exercise band with both hand close together behind your back 

- With one arm pull the band to one side until the arm being pulled is fully behind your back

- Gently lean your head to the side, then look down the opposite shoulder ( opposite side from the arm being pulled )

- Hold position for 15 seconds then switch 

- Repeat for 3 sets of 5 on each side

Resistance Band Assisted Neck Stretch

Make sure you hold onto the tennis ball for this, or it might roll away on you! 

Gently find the base of the head and top of the neck. Stay on the sides of the spine. Be sure to never add pressure to the spine.

Roll head on the ball by using motions like nodding “yes” and “no.” 

Roll both sides for 30 seconds.

Suboccipital Trigger Point

*15 Seconds Hold*

- Take two yoga blocks, or one and a towel to create some height 

- Place your hands on the blocks and sink back into child’s pose with knees more than shoulder width apart

- Allow your head to slowly sink past your arms

- Hold position for 15 seconds, the. Repeat 4-5 more times

Thoracic Stretch: Elevated Child’s Pose

Friday Stretch: Upper Body

Monday Mobility: Lower Body

Tuesday Stretch: Lower Body

Wednesday Back Day

Good exercises but I prefer a continuous video to the repetitive loops.

Carla

Thursday Mobility: Upper Body

Weekend Mobility: Full Body

Just what I needed it to start the day… thank you!

Lili Garcia

Ferdinand Peelen

Wednesday: Back

I didn’t see a rep count on the squat hamstring mobility

Lisa

Andi

Friday: Upper Body

That frog pose was hard this old body doesn't have that flexibility but I tried 😅

When I do these exercises I feel great if I miss a day or 2 I feel it.
Thanks for the workouts they really do help

Sunday Trigger Point

Thursday Mobility: Upper body

Wednesday:  Back and Core

I tried the lower body mobility and felt great once I was done. April does a great job giving a quick yet thorough description each stretch. I will be doing her daily posts!

Friday Stretch: Upper Body

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