The shoulder is the most mobile joint in the body, there is a lot going on in there! Lots That is not always the case which is why many people experience tightness or a bit of cranky pain! Try this little workout as a warm up or as part of your workout to strengthen and stretch out those shoulders and get them strong!!
Grab a band and a foam roller and get ready to party!
Foam roll Lats (this one can be a toughy!) and upper back – Lay on your side and roll up and down and side to side right at the back of your arm pit. 30 sec to 1 min each side
Tricep stretch- rest elbows on bench and let head sink down toward the ground, keep the hips high. 30 sec to 1 min.
Dead bug with banded lat activation – alternating legs, extend the leg out as you keep your pelvis stable and your rib cage pulling down toward your hops (lower back neutral). *Pro tip if you need to keep your knees slightly bent to make sure you aren’t arching. 5-8 each side
Lat stretch- the the band really pull your arm out and feel the stretch under the side body under the armit. 30 sec to 1 min.
Band Pull Apart – start with straight arms holding band in front of chest, keeping shoulder blades down and back, spine neutral (don’t arch back!) and keep arms straight as you pull band to touch chest and back to start. 10-15 reps.
Isometric internal and external rotation using the wall – keep neutral spine, shoulder blades down and press into the wall initiating the movement from the shoulder blade. 10-15 sec each arm each position.
Run through this 1 or 2 times before an upper body workout or a few times a week as a mini workout and let us know how great your shoulders feel!
