Name: Playbook - Rob Riches - Stretch & Mobility - Ep1.1: Shoulders, Pecs, & Arms
Uploaded: 2023-11-03T21:52:28.337Z
Duration: 25 min
Description: Stretch & Mobility - Ep1.1: Shoulders, Pecs, & Arms

Mason

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

Welcome to week 1 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, so as to improve blood flow around the body, and warm up the muscles and joints.

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 so the palm is facing upwards) and grip the sides of the band firmly.

Step back until your arm is stretched and there is resistance on the band. Sink your hips back and down as you place your left hand on top of your gripping hand, and externally rotate (clockwise) as much as you feel comfortable doing so. 

You should feel a nice stretch in your right shoulder. 

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 sinking back into your hips. Slowly stand back upright and remove your hand from the band, and perform with the left hand

Banded Shoulder Pull

Loop a resistance band around a sturdy low point 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 so the palm is facing upwards) and grip the sides of the band firmly. 

Position your arm so that it's like your trying to scratch your own back, with the upper arm vertical at the side of your head, in-line with your ear. Stand tall and position yourself so that there is tension in the band and is pulling your arm back and down. You should feel a stretch in your shoulder and tricep. 

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 using left hand to gently push back on your right elbow. Slowly reduce tension in the band and remove your hand. Perform with the left hand.

Overhand Banded Arm Stretch

Loop a band around a sturdy bar & pull one end through the other to ensure a secure hold. Place your right hand through the open end, & supinate the hand (rotate your hand clockwise so the palm is facing upwards) gripping the sides of the band firmly. With your right arm behind you (palm upwards), position yourself forwards so you feel tension in the band & lower yourself to the floor with your right knee touching the floor, resting your left arm on your left knee (similar to a lunge).

You should feel a stretch in your shoulder and bicep. (The higher the band is secured, the more of a stretch your'll feel. Lower the height of the band if the stretch is too much for you at first). Hold this for 15-20 seconds & take deep breaths in through your nose & exhale through you mouth. You can further increase the stretch by leaning forwards at the waist, or positioning yourself farther forwards from the band. Slowly reduce tension in the band & remove your hand. Repeat with the opposite hand.

Bent Knee Banded Shoulder Pull

Loop a resistance band around a sturdy bar or pole (about waist height up from the floor), 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 so the palm is facing upwards) and grip the sides of the band firmly. With your right arm behind you (palm upwards), position yourself forwards to that you feel tension in the band. Keeping your feet in a fixed staggered position on the floor, start to turn your body away from the band (rotating to your left), until you feel a good stretch in your shoulder and bicep. 

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 positioning yourself farther forwards from the secured band. Slowly reduce tension in the band and remove your hand. Perform with the left hand.

Open Chest Banded Pull

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 os hooked just below 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. Keeping your right elbow in this hooked position, step forwards until you feel the band pull your elbow back, and you feel a stretch in your shoulder and chest. 

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 positioning yourself farther forwards from the secured band, and turn your body slightly away (to the left) to increase the pull on the shoulder. Slowly reduce tension in the band and remove your arm. Perform with the left hand.

Elbow Hooked Banded Chest 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. 

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. 

Walk forwards (away from the band), until your arms are lifted up behind you and you can feel a stretch in your chest and biceps. Keeping the arms as straight as possible (so as to keep the stretch on the desired muscles), hold for 15-20 seconds and take deep breaths in through your nose and exhale through you mouth. 

You can further increase the stretch by positioning yourself farther forwards from the secured band.

Behind Back Banded Chest Stretch

Loop a resistance band around a sturdy bar or pole (about waist height up from the floor), 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 so the palm is facing upwards) and grip the sides of the band firmly. 

Standing with your left side to the band, take a side step away so that your right arm is pulled across your body and position yourself on the floor in a cat-like position (both knees on the floor and your left hand). Your right arm should be pulled across your chest and under your left arm, with the palm facing upwards. 

Hold this for 20-30 seconds and take deep breaths in through your nose and exhale through you mouth. 

You can further increase the stretch by positioning yourself farther away from the secured band. Slowly reduce tension in the band and remove your hand, reversing the sequence with your left hand.

Cross Body Cat Shoulder 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 left hand.

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

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