Shoulders
Shoulders Workout 1
1
Shoulders Pre-hab 1
Keep the chest on the floor and arms off the floor.
As you extend the arms, try to lift them up as much as you can.
then come to cactus arms, elbows 90 degree and lift the arms ups as much as you can.
10 reps
2
Shoulders Pre-hab 2
Keep the chest on the floor but the arms off the floor.
10 reps.
3
Shoulders Pre-hab 3
Arms in line, 20 mini circles forward and backward. Chest stays on the floor.
4
Shoulders Pre-hab 4
Rotate the arms in the shoulder joint as you lift the chest away from the floor then roll them back as you lower back down.
10 reps.
5
Shoulders Mobilisation
In extended puppy, open the chest towards the floor and shift the shoulders side to side.
10 reps.
6
Lats Stretch
Externally rotate the shoulder (thumb towards the ceiling)
Bring your arm towards the opposite side and arch in the back.
Keep the ribs in to focus on stretching the lats.
Both sides 1 min hold.
7
Open Chest Downward Dog
Widen the stance of the usual downward dog and open the chest as much as possible towards the floor.
Arch the upper back and look up.
Keep the knees straight.
hold for 20-30s.
8
Elevated Extended Puppy Slides
Open the chest, look up, and slide side to side.
10 reps.
9
Elevated Extended Puppy Circles
Ribs In and Out. Look at your hands.
10 circles in each direction.
10
Elevated Extended Puppy Ribs In
Shoulders Flexion Stretch. Ribs IN.
Push your arm pits towards the floor.
1min hold.
11
Elevated Extended Puppy
Open the chest and aim at touching the floor.
Look Up.
1 min hold.