Name: Playbook - Tia Blackley - Shoulder Mobility I
Uploaded: 2023-08-21T23:15:44.741Z
Duration: 10 min
Description: Shoulder Mobility I

Stretches and exercises used to open up the shoulders. Move slow, and at a comfortable range of motion for yourself. None of the stretches should be painful, just a “good stretch”

- raise the bar in front of you and extend overhead
- elevate your scapula, moving the shoulders closer to your ears
- depress the scapula, squeezing them back down

Scapular elevation & depression

- extend bar overhead
- lean to one side, keeping hips neutral (dont lean your hips)
- lean to the other side, same stance

Side lean

- raise bar overhead
- bring it down to one side, rotate back and around to the other side, and to the front
- do this in both directions

Overhead scapular circles

- cow face is a yoga pose where the goal is to be able to grab your hands in the back. When mobility is restricted, you can use a pvc pipe like here, or a towel, shirt, anything. 
- hold one arm above head, the other wrapped under
- extend and pull to stretch both the top arm and bottom arm

Cow face stretch

- hold arm at a 90 degree angle
- internally rotate shoulder to max position without shoulder rising
- externally rotate back to max position 
- repeat

Shoulder rotations

- extend arms overhead with a pipe or against the wall
- keep your shoulder externally rotated! Squeeze your elbows inward and don’t let your shoulder blades flare outward

Shoulder extension

Stretching arm is extended in front of you, opposing arm is PUSHING against the pipe. Or, use a stable hold on something mounted. 
- push against, letting your shoulder blade stretch away from your spine
- pull towards, retracting your shoulder blade toward your spine

Scapular scoops

- lie face down, arms out in front of you with hand together
- bring your hands up towards your head, keep your shoulders externally rotated and elbows squeezing towards one another

Shoulder Mobility I

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