Name: Playbook - BondFit . - Shoulder mobility
Uploaded: 2023-11-21T20:21:46.341Z
Duration: 15 min
Description: Shoulder mobility

My shoulders have been soooo tight this helped immediately

Kayla

For anyone working towards more shoulder and upper back flexibility:) 

There are a ton of great stretches in here for you to improve your mobility!

- Lift up arm and place high on the wall 
- open up and stretch through the armpit and lat 
- try to keep your ribs in having the focus to be on opening the shoulder. 
- work both sides

Lat wall stretch

- open up those arms 
- keep elbows on bench if elbows tend to hyper extend 
- push shoulders down while keeping ribs in 
- breath haha

Bench Open Arm Stretch

- work just like the shoulder stretch, but bend the arms to deepen the stretch the triceps

Bench Shoulder/Tricep Stretch

- place one arm on bench 
- open up the arm while keeping ribs in
- stretch that arm by pressing it open 
- work both sides

Single Arm Shoulder Bench Stretch

- place hands on the band wherever they are comfortable to rotate around 
- move arms backwards over head then forwards returning to start position 
- challenge yourself to really feel the stretch but don’t rip your arms off please lol

Band Shoulder Rotations

- place arms straight in front of you
- take one hand, grab the other arm and pull it across 
- repeat both sides 

- over head: place both arms up, grab one elbow
- pull elbow down behind head 
- keep chin up 
- keep back flat, try not to arch 
- repeat both sides 

Just one set of each 30 seconds

Shoulder across the chest and behind the head stretch

- sit down, place arms behind you 
- fingers face away from you 
- walk hands out until you feel the stretch (not too much but slightly) 
- breath and try to relax 
- for more chest stretch, try to get pinky fingers together

Reverse shoulder stretch

- Sit down
- place arms behind you, fingers facing towards you 
- drag the hands back to deepen the stretch 
- focus on try to stretch the front of the shoulders and open up the chest. 
- breath and try to relax

Reverse Bent-Arm Shoulder/Chest Stretch

- grab a roller and a weighted bar 
- place upper back on roller 
- open up the arms by trying to get arms past head 
- focus on keeping that lower back from arching so you can really just stretch the upper back and shoulders 
- you should feel an amazing release in the upper back as well! 
- I LOVE this one!!

Shoulder Stretch On Roller

Shoulder mobility

Nano

Hip Mobility

Ankle Mobility

I don’t have too much range of mobility so it was difficult and I wasn’t sure if some of the pain was good 🤣☠️ so maybe if there was one for less mobile people

Sarah

Hip strength/mobility

I’m so stoked I found this I have the worst mobility in my hips and have been looking for a good routine and this was it 🙌

Shoulder mobility

Community

More workouts from BondFit .