Sebastian Brosche · 11 min · 1,081 words
Previously titled: 10 for 30 Cooldown Video 17 - Shoulders (1)
Hey everyone, welcome to another of the 10 for 30 cool down programme. Today we'll stretch our shoulders out, get some more movement in the shoulders. It's gonna feel a little bit like the last classes with a few changes, so just make sure you enjoy it. Make sure you keep showing up for these classes and keep that consistency going.
Okay, so same as before, we'll start off in that cactus position on our fronts. Okay, and just feel maybe your shoulders are feeling sore or tight. Start to slow your breath down here. Open your chest out.
Maybe as your breath starts to slow down, you can already feel some of that tension going. And just start to relax yourself. Okay, this is a cool down class. This isn't a workout.
And just remember what you're cooling down from. And just remind yourself that's over. This is starting. So get your breath, get your mind and everything in sync with that.
Keep breathing. Now just imagine if the mat wasn't under your arms and hands here, imagine you're almost trying to bring your hands and elbows together in front of you and just push into the mat. Get that engagement and feel your chest wake up a little. Feel those joints in your shoulders waking up as well with a bit of pressure into the mat.
Nothing crazy. I don't want any weird pushups from here or anything, just a little bit of pressure so you can feel things slightly activate. Okay, keep that kind of slight push into the mat for a couple more breaths. Take one more inhale.
And then as you exhale and let all that air out, let all that pressure go as well. Maybe sink towards the mat a little more. And we'll do the same again. So lightly push your palms into the mat, push the insides of your elbows into the mat.
Feel everything just slightly activate. Just a very gentle push into the mat. One more inhale. And then again as you exhale, let that go and sink down a little more.
Good, hands up away from me now. Almost like you're trying to creep and pull yourself away. But shrug your shoulders up towards your ears here. Okay, so if your shoulders are still down here, just walk your hands forward and get your shoulders up so you can feel them on your ears.
Breathe, stretch out the chest, the armpits, maybe the lats. Now bring your armpits down towards the mat. So again, slight activation. You can do this by pushing your palms and elbows down into the mat and feel your armpits open.
Just a little bit, enough to feel the muscle starting to work, not enough to start moving yourself. Take a full round of breath. Take another inhale. Exhale, release that activation as well.
Sink down a little deeper into the mat. One more full round of breath. Slide that out. And then on the next inhale again, hands and elbows down to the mat.
Bring in your armpits down. Activating what you need to activate to do that. Just enough to feel it activate. Not enough that you're getting a workout in.
One full round of breath. One more inhale. Exhale, relax everything. Stay relaxed, take a round of breath.
And then bring yourself up. Bring your shins under you. And then feet in front. And we'll go fingers pointing away today.
And again, shoulders back, open your chest out. And then start bending your elbows towards the back of the room. If that's a bit much on your wrists, you can turn your hands and fingers out. I'll leave that up to you.
And then as everything starts to open, you can bring your hips towards your heels. And feel that stretch in your back as well as the front of your shoulders. And then same as we've been doing here, I want you to imagine that you're pulling, if the mat wasn't here, you'd be pulling your hands towards your hips or like you're dragging the mat, okay, down towards your hips, but you've got a bit of weight in there. But again, nothing that is gonna start to build a sweat up just enough to feel things activate.
Take a full round of breath. Take a full round of breath. Take an inhale. Exhale, release that activation.
Maybe see if you can go a little deeper into that stretch. Bring that activation back. Take an inhale. Keep going, sigh that out.
Feel what's working just start to work. Take an inhale. And relax. And relax.
Push yourself up now and just lay down on your back and bring the backs of your hands above your head towards the floor. And then just push the backs of your hands into the mat. Similar thing, activate. Don't work too hard.
Open out your armpits. Maybe try and touch the mat with the backs of your shoulders if you can. Drive them into the mat a little more. Take an inhale.
And relax. Cactus your arms. And we'll do the same here. So drive the backs of your hands and the backs of your elbows into the mat.
Almost like you're trying to open your arms even more. And relax. Take an inhale. Exhale, stay here.
One more inhale. Exhale, release. And just take three rounds of breath here without activating anything. Just relaxing, you can close your eyes if you want.
Just slow steady breaths. Last inhale, nice and slow. Nice and slow. And out.
Lean over to one side, sit yourself up now. And then before we finish, just open your shoulders up and back and just get some big circles going with your shoulders. See how they feel. When you've done three or four, go the other way.
And just notice any change, notice any tension gone in your shoulders. Open and close them. Remember that we're cooling down. So whatever you get up and do now, just stay chill.
You've cooled yourself right down now, so there's no point to get up and start working out again. However you wanted to end your day, you've ended it doing this. So go and do something productive but slow. And then when your day comes to a complete end and you go to sleep, things should still feel nice and cool.
Okay, thanks for watching and I'll see you in the next one.
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