Name: Playbook - Rob Riches - Stretch & Mobility - Ep: 2.1: Shoulders, Pecs, & Arms
Uploaded: 2023-03-09T19:37:26.284Z
Duration: 45 min
Description: Stretch & Mobility - Ep: 2.1: Shoulders, Pecs, & Arms

Welcome to week 2 of my Stretch & Mobility Program. Within this routine today you will be focusing on the shoulders, chest, and arms.

Each movement is performed for two sets, with an increase in time on the second set. The first set should be to allow you to warm up to the movement, and really feel the joints, muscles, and tendons that are involved. The second set allows you to increase the stretch or range of motion further.

For all movements, it's important you ease into it and find the level of stretch in which you feel comfortable with. Focus on taking several long, slow, and deep breaths in and out, inhaling through the nose, and as you breathe out - slowly start to increase the stretch slightly.

Visualize the muscles you are working on and see them lengthen, stretch, and increase in their range of motion during each set.

I also recommend performing 5-10 minutes of light cardio before starting.

Loop a resistance band around a sturdy bar (a chin up bar is ideal) and pull one end through the other to ensure a secure hold. 

Place your right hand through the open end so that the band is hooked just above your elbow. Place your right hand just behind your back (so the elbow is hinged behind you), and with your left hand, grasp behind you your right hand. 

The band should be pulling your upper arm upwards as you lean your body forwards to further the stretch, keeping your left hand pulling you arm behind your back. 

Hold this for 15-20 seconds and take deep breaths in through your nose and exhale through you mouth. Slowly reduce tension in the band and remove your arm. Perform with the left hand.

High Band Hooked Arm Shoulder Hang

Position yourself in front of a fixed pole (a squat rack is ideal), that allows you to loop a resistance band around a sturdy bar directly above you (a chin up bar is ideal) and pull one end through the other to ensure a secure hold. Place your right hand through the open end, and supinate the hand (rotate your hand clockwise) and grip the sides of the band firmly. 

Lower yourself down into a squatted position (feet a little wider than shoulder-width), so that you vertical pole/bar is against your inner left thigh (this will act to hold you in position during the stretch). With your left hand planted on the floor directly in front of you, arm kept straight, rotate your torso round to the right so that your right arm is stretched upwards. 

Keep your head either looking up to your right hand, or in a neutral position looking straight ahead without twisting the neck. 

Hold the stretch for 15-20 seconds for several deep breaths. Repeat with on other side.

Sumo Squat High Band T-Stretch

Using a light pole (such as a broom handle or aerobics bar), stand with a slightly wider than shoulder-width stance, and squat your hips down to your heels with your left hand grasped around the pole by the floor, and your right hand gripping the pole as high as you arm will reach. 

Your upper torso will be rotated round to the right, and you should feel a great stretch across the chest and right shoulder, as well as within the hips (keep your knees spread wide open). 

Hold this for 15-20 seconds and take deep breaths in through your nose and exhale through you mouth. 

Slowly return to the starting position and repeat with your left hand up high and the right hand grasping at the bottom.

Vertical Pole Squat Back Stretch

Lay on the floor facing upwards with your knees bent and feet flat on the floor. Place a small/medium sized massage ball (or lacrosse ball) about 2-3 inches below the base of your neck and just to the right of your spine (this is where the meaty part of your traps muscles are, which is a large flat diamond-shaped muscle, and is a postural and active movement muscle, used to tilt and turn the head and neck, shrug, steady the shoulders, and twist the arms). 

Lay back flat on the ball and position your body around the ball in small movements until you find a trigger point. 

Hold this position for 15-20 seconds and take deep breathes in through your nose and exhale through you mouth. 

Lean off the ball and place it on the opposite side of your back and repeat.

Massage Ball Trap Scrub

Loop a resistance band around a sturdy bar or pole (about the height from the top of your head), and pull one end through the other to ensure a secure hold. Place your right arm through the open end and position the band just above your elbow. 

Supinate the hand (rotate your hand clockwise) and grip the sides of the band firmly. stand facing away from the pole and raise your right arm up to the side of your head so that your forearm is behind you. Keeping the arm at the side of the head, step forwards until you feel a sufficient pull on the elbow. 

You should feel a great stretch down the back of your right arm (the tricep). Hold this position for 15-20 seconds and take deep breathes in through your nose and exhale through you mouth. 

Slowly return back to the starting position and repeat with the left hand.

Overhead Banded Tricep Stretch

Position an Olympic barbell on the rack so it's just below chest height. Extend your right arm with your palm facing upwards, and gently lay it with the back of your arm (triceps) resting on the bar. 

Determine your level of comfort by increasing the amount of pressure you apply through the arm on the bar. Keeping your hand spread open, start to rotate your arm from left to right and you move forwards on the bar, starting from the elbow all the way up to the end of the arm for about 30 seconds (and into your armpit). 

If you find an area that feels like you have a knot (known as trigger points) in the muscle, focus around that area. Increase the pressure through your arm and tale deep breaths in through your nose, and out through your mouth. 

Repeat with your other arm.

Tricep Olympic Roll Out

Position yourself on the floor as though performing a push-up with extended legs. Rotate both hands outwards so your fingers are facing the same direction as your legs (180 degrees rotation). 

Push up into a plank position with only your toes and hands making contact with the floor. You should feel a deep stretch across your forearms and biceps. 

Hold this for 15-20 seconds and take deep breaths in through your nose and exhale through you mouth. Depending on your flexibility, you may need to perform this in a half-push up position, where your knees are on the floor instead of the legs extended out straight.

Inverted Hand Straight Arm Plank

Loop a resistance band around a sturdy bar (a chin up bar is ideal) and pull one end through the other to ensure a secure hold. 

With your arms behind you, place both hands through the open end, and supinate each hand (palms facing upwards) and grip the sides of the band firmly. 

With your arms behind you, you'll need to rotate 180-degrees around as your raise your arms upwards (imagine standing straight and bending your upper body as far forwards as you can but with your arms pointing up towards the sky). 

The band should be pulling your arms forwards whilst in this bent position and you feel a great stretch in your biceps). Hold this for 15-20 seconds and take deep breaths in through your nose and exhale through you mouth. 

You can further increase the stretch by gently stepping further back from where the band is secured.

Overhead Pike Bicep Pull

Stretch & Mobility - Ep: 2.1: Shoulders, Pecs, & Arms

Oh I ache after a few new wrestling exercises. This really helped. Stretch onwards and upwards!

Toby WAWA

It was challenging at first but I feel I’m getting used to it and I’m ready to move forward slowly.

Vladimir

Stretch & Mobility - Ep1.1: Shoulders, Pecs, & Arms

Good stretch after a morning run empty stomach.

Wardhera Barkhadle

Stretch & Mobility - Ep 1.2: Glutes, Hips, & Legs

Stretch & Mobility - Ep1.3: Back, Traps, & Spine

Stretch & Mobility - Ep: 1.4 Legs, Hips, & Groin

Stretch & Mobility - Ep 2.2: Glutes, Hips, & Legs

Stretch & Mobility - Ep2.3: Back, Traps, & Spine

Stretch & Mobility - Ep2.4: Legs, Hips, & Groin

Stretch & Mobility - Ep 3.1: Shoulders, Pecs, & Back

Stretch & Mobility - Ep 3.2: Legs, Hips, & Glutes

Stretch & Mobility - Ep3.3: Back, Traps, & Spine

Stretch & Mobility - Ep3.4: Legs, Hips, & Glutes

Stretch & Mobility - Ep3.5: Shoulders, Back, & Arms

Stretch & Mobility - Ep 4.1: Shoulders, Pecs, & Back

Stretch & Mobility - Ep 4.2: Legs, Hips, Glutes, & Calves

Stretch & Mobility - Ep 4.3: Back, Traps, & Spine

Stretch & Mobility - Ep 4.4: Legs, Hips, Glutes, & Calves

Stretch & Mobility - Ep 4.5: Shoulders & Arms

Stretch & Mobility - Ep 5.1: Legs, Hips, Groin, & Calves

Stretch & Mobility Ep 5.2: Shoulders, Pecs, & Neck

Stretch & Mobility Ep 5.3: Back, Traps, Arms, & Forearms

Stretch & Mobility Ep 5.4: Legs, Glutes, Ankles, & Feet

Stretch & Mobility Ep 5.5: Shoulders, Pec, Torso, & Neck

Stretch & Mobility Ep5.6 Back, Traps, Arms, Forearms & Hands

Stretch & Mobility Ep 6.1: Legs, Hips, Groin, & Calves

Stretch & Mobility Ep 6.2: Shoulders, Pec, & Neck

Stretch & Mobility Ep6.3: Back, Traps, Arms, & Forearms

Stretch & Mobility Ep 6.4: Legs, Glutes, Ankles, & Feet

Vlad

Stretch & Mobility Ep6.6 Back, Traps, Arms, Forearms & Hands

Stretch & Mobility Ep 6.5: Shoulders, Pec, Torso, & Neck

Stretch & Mobility Ep 7.1: Legs, Calves, Ankles, & Feet

Stretch & Mobility Ep 7.2: Shoulders, Pec, Traps, & Neck

Stretch & Mobility Ep7.3: Back, Spine, Hips, Glutes, & Groin

Stretch & Mobility Ep 8.1: Legs, Calves, Ankles, & Feet

Stretch & Mobility Ep7.4: Shoulders, Arms, Wrist, & Hand

Stretch & Mobility Ep 8.2: Shoulders, Pec, Traps, & Neck

Stretch & Mobility Ep 8.3: Back. Spine, Hips, Glutes & Groin

Stretch & Mobility Ep 8.4: Shoulders, Arms, & Wrists

Stretch & Mobility Ep 9.1: Legs, Calves, Ankles, & Feet

Stretch & Mobility Ep 9.3: Back, Spine, hips, Glutes & Groin

Stretch & Mobility Ep 9.2: Shoulders, Pec, Traps, & Neck

Stretch & Mobility Ep 9.4: Shoulders, Arms, Wrist & Hand

Stretch & Mobility Ep 10.1: Legs, Calves, Ankles & Feet

Stretch & Mobility Ep 10.2: Shoulders, Pec, Traps, & Neck

Stretch & Mobility Ep10.3: Back, Spine, Hips, Glutes & Groin

Stretch & Mobility Ep 10.4: Shoulders, Arms, Wrist & Hands

Stretch & Mobility - Ep: 2.1: Shoulders, Pecs, & Arms

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