Name: Playbook - Rob Riches - Stretch & Mobility - Ep1.3: Back, Traps, & Spine
Uploaded: 2023-03-09T19:37:26.277Z
Duration: 30 min
Description: Stretch & Mobility - Ep1.3: Back, Traps, & Spine

Within this routine today you will be focusing on the Back, Traps, & Spine.

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, so as to improve blood flow around the body, and warm up the muscles and joints.

Sit on the floor with your legs crossed and tilt forwards at the waist as far forwards as you can with your arms stretched out on the floor in front of you. Keep your head looking down and allow for a slight rounding in your back (you're not trying to keep it straight). 

Hold the stretch for 15-20 seconds and take deep breaths in through your nose and exhale through you mouth. Slowly return to an upright, seated position. 

You can also move your torso around to feel different areas of the back stretched, such as moving your hands from in front of you, to the direction of the crossed leg, and leaning over to one side of the body.

Crossed-Leg Cat Stretch

Sit on the floor in a crossed leg position, your right leg crossed over you left leg. 

Place your right hand on top of your right ankle and stretch your left arm over the head (as is trying to touch your right ear). 

You should feel a deep stretch down the left side of your body (the seam). Hold the stretch for 15-20 seconds and take deep breaths in through your nose and exhale through you mouth. 

Slowly return to an upright, seated position, and repeat the movement with your left leg crossed over your right leg, and the right arm reaching over your head.

Crossed-Leg Overhead Lat Stretch

Sit on the floor with your legs stretched out in front of you and as straight as possible. Tilt forwards at the waist with your hands holding on to your ankles. 

Your back should be rounded as you feel a stretch within your hamstring and upper back. Keep your head tucked down (keeping a neutral spinal position), and hold for 10-15 seconds as you take deep breaths in through your nose and exhale through you mouth. 

Slowly sit back upright.

Straight Leg Seated Back Stretch

Kneel on the floor with your knees slightly wider-than-shoulder-width and sit back into your heels. 

Lean forwards as deep as you can (torso in between your knees) with your arms stretched out in front of you on the floor. You should feel a great stretch in your upper back and shoulder blades. 

Hold for 10-15 seconds as you take deep breaths in through your nose and exhale through you mouth. Slowly sit back upright.

Kneeling Cat Stretch

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, and supinate the hand (rotate your hand clockwise) and grip the sides of the band firmly. 

Grasp you left hand around your right wrist and extend your right leg all the way back behind you, keeping your left knee bent directly under your chest. (Imagine a straight line going from your back heel up through the leg, back, arm, and resistance band). 

Keep you head in a neutral position between your arms. You should feel a great stretch across your back and right shoulder and arm. 

Hold the stretch 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 inside the band and your left leg stepping back.

High Band Lat Lunge Stretch

Kneel down on the floor with your hands stretched out in front of you (like a cat stretching its back). Take your right arm and with the palm facing upwards, reach it under your left arm stretching it as far as you can. 

Your right shoulder should be touching the floor and your head positioned so that you're looking out to your stretched our hand. Hold the stretch for 15-20 seconds and take deep breaths in through your nose and exhale through you mouth.

Slowly return back to the stretched cat position, and repeat with your left arm stretching out under your right arm.

Kneeling T-Spine Stretch

With your feel firmly pressed into the floor, and legs straight, place your hands a couple of feet in front of your feet so that you make a triangle between your hands, hip and feet. 

Your arms and back should be kept straight, with your head in a neutral spine position (between your upper arms). Hold for 10-15 seconds while taking a couple of deep breaths in (through the nose and out through the mouth).

You should feel a great stretch in your hamstrings, upper back and shoulder blades. Bend your knees and slowly return to an upright position.

Standing Pike Back Stretch

Loop a resistance band around a sturdy low point and pull one end through the other to ensure a secure hold. 

Hold on to free end of the resistance band with both hands and carefully lay face down on the floor with your feet at the base of band and stretch out your arms in front of your head (imagine Superman flying through the air). 

Keeping your head in neutral spine position (between your arms), try to raise your hands several inches off the floor, keeping tension in the arms at all times. 

You should feel a great stretch across your upper back. Hold the stretch for 15-20 seconds and take deep breathes in through your nose and exhale through you mouth. 

Slowly return back to the start position without allowing the band to fly back behind you.

Banded Superman

Lay on a mat facing upwards. Raise your right knee up over your waist and with your left hand, pull it across your body towards the floor to your left. 

Both shoulder blades should still be making contact with the mat, although your left leg can be slightly bent and rotate in the same direction as your pulling the knee. Don't force the knee towards the floor if it feels tight. Just enough to be able to feel a stretch within your lower back and glutes. 

Hold the stretch for 15-20 seconds and take deep breaths in through your nose and exhale through you mouth. You can increase of decrease the amount of stretch you feel but bending the knee more (keeping it higher to the torso), or extending it (away from the torso). 

Slowly return back to the starting position and repeat with the left leg pulled across the body towards the right hip.

Lying Leg Pullover

Sit down on the floor with the roller just behind your back. With the soles of your feet flat on the floor, lean back onto the roller so your hips raise free from the floor. 

With your hands placed at the side of your temple (or crossed over your chest), use your feet to walks yourself forward so your back rolls over the roller. Make slow moves as you breathe deeply in through your nose and out through your mouth. 

When you find a trigger spot, try to hold that position for 10-15 seconds, rocking gently back and forth. You can also rotate your body slightly from left to right (see-sawing over the roller), as well as move your arms around over your body and head to change the weight distribution over any trigger points. 

Raising the hips higher off the floor will also increase pressure on trigger points. The Roller can be positioned at different (diagonal) angles, allowing you to target different areas of the back.

Foam Roller Back

Lay face down on mat with your feet a little wider than shoulder-width apart, and your arms stretched out to the side (palms facing downwards). 

Keeping both hands pressed into the mat, take your right foot and raise it off the mat towards your left hand (think of a scorpion tail). Your left foot should not move from its position. 

Once you've reached as far over with your right foot as possible, return it back to the starting position and repeat the movement with your left foot (towards your right hand). As you raise each leg, your chest will naturally lift off from the mat. Just try to keep both hands in the same position. 

You should feel a great stretch in the lower region of your back, and even a popping sound (which is actually a release of carbon dioxide gas that builds up in a joint). 

Don't try to over-stretch. Just stick within the range that's challenging but does not cause discomfort. Alternate each leg 3-4 times for a total of 30-45 seconds.

Twisting Scorpion Kicks

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

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 - Ep: 1.4 Legs, Hips, & Groin

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

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 - Ep1.3: Back, Traps, & Spine

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