Sebastian Brosche · 12 min · 1,279 words
Previously titled: Video 2 Yoga for Rocks Shoulders
Hi guys and welcome back to day two of the shoulder week program. We are going to do the same exercise that we did yesterday but instead of using the belt we're just going to use our hand on the wall. So stand facing the wall and place your right hand above you on your fingertips. So you're not going to push the hand into the wall, you're just going to keep connection with the hand to the wall while you start turning to your right.
So your right arm is up and you're turning to the right. You can bend your elbow, that's no problem, but try to keep connection with the fingers to the wall. If it's the back of your hand or the fingertips or the palm, it's not important. Just go slow so you don't get dizzy.
And the first half of the movement is easy, it's the second part, the switch where you start going back to the wall again. That's the juicy part. I think we did three so far, let's do equal on both sides. So it's the, I would say the middle part, so when you're turning away and facing away from the wall and going back, that's when it's hard.
The start and the finish is easy. Try to go extra slow when you're spinning so your shoulder have time to adapt. So you get a stretch for those tight pec muscles of yours. One more round.
Now lower the hand and push the right hand into the wall. Step your left foot forward and lower your chest. So you're kind of pushing like you're pushing a bike or a car with your right hand, but you're not using too much pressure. You can even place your left hand on your left knee.
So you're doing what I'm doing now like this. Take five breaths here. If you feel pain, don't go so deep. Lift your head and look towards your hand if you're too deep.
If you drop your head, it's going to be more intense. Two more breaths. Come back up, climb your hand up and let's dance the opposite direction. So turn towards your left, still your right arm up.
Let's go for about seven rounds on this side as well. If you're going too fast, you'll get dizzy. Go so slow that it's a bit boring. Boring is good.
If your shoulder is popping, then just move your hand even further up. The lower your hand is, the harder it is to spin around. So find the perfect spot, the perfect height of your hand. It's okay to just roll the knuckles to the wall as well.
You don't have to keep the fingertips in the wall. Nice. Turn your back to the wall, lean into the wall. Grab your left arm around your right arm and just squeeze your right biceps in towards your chest.
You can even grab, if you can reach your right shoulder with your left hand, try to pull your shoulder slightly down and squeeze so you get a stretch for the outer delts. Nice. Now move your arms around in slow circles or maybe even just rock your arm. Rocking is better.
Just rock your arm back and forth like this. Very natural movement of our shoulder blade and our arm. Fun fact about the shoulder. The only place the shoulder is attached to the body is here at the top of your chest bone where the clavicle attaches.
All of the rest, the scapula and the arm is just kind of attached from the outside on top of your body. So this is the only place where your shoulder is attached. Everything else is just moving around. Fun fact.
Okay, left arm up, start turning towards your left. Nice and slowly. So not having so much connection with the wall is okay as long as you have something in to the wall and bending your elbow is okay. Moving fast is not okay.
If you need help to do it slowly then put on some really slow soft music. Drum and bass or techno does not help when you do exercises like this. Not that drum and bass is not good. I love techno house electro drum and bass.
Try to put on some smooth jazz, jazz hop, soft beats, instrumental hip hop. Let's do three more rounds. Give your shoulder time to adapt to this new motion. You're probably doing this for the first time.
So do not expect your shoulder to just cooperate immediately. It's probably going to protest. Right foot forward, left hand to the wall. Place your right hand on your right knee.
Lower down. You can look towards the hand, the left hand or you can look towards your right foot. Looking down makes it more intense. Put a little bit of pressure into the hand like you're pushing the wall away.
Bring the chest. This is a half wall dog. So wall dog is when we do down dog towards the wall. This is a half wall dog.
If you're shaking that's okay. If you feel pain inside the shoulder, not okay. If it's not okay, then modify. Find another angle, less pressure.
Move the hand up higher. Lift your gaze. And let's take it to the other side. Left hand still up, turning towards the right again.
Nice and slow is the way to go. Two more. We're not working intense stretching because your body is probably just going to resist that. We're just increasing our natural range of motion with repetition and time.
Step away from the wall and swing your left arm back and throw. And let's do a seated position. Sit down on your butt. Hands behind you.
Fingers are pointing forward. If that's too much, point your fingers out to the side. I want you to move your butt away from your hands and bend your elbows slightly. I like dropping my chin towards my chest.
Maybe you get a nice little back stretch here as well. But I want you to sink into your shoulders so you're stretching the front of your shoulders. And since we're using gravity and weight here, it might be a good idea to, let's see, placing the elbows in towards the wall can really help here so you don't get too much pressure. But it's hard to lean your head back towards the wall.
Maybe you would need a bolster or something like that. So I'm not sure how you can modify this one. I would just maybe not go too deep into it. But this is a really nice way to stretch the front of your shoulders without going too deep.
I have a friend, he's actually 100 kilos. He can interlace his fingers and lay all the way down flat on his back with his arms straight overhead. He has a ridiculous range of motion in his shoulders. And that's usually, typically genetic.
That's not something that you and I are ever going to achieve. But for us, maybe a 5% increase in mobility in this direction is going to prevent maybe half of all the injuries that could happen just because of stiff shoulders. So we don't need much. We just need persistent, long-lasting change.
Take another breath. And then sit up on your knees, interlace your fingers on the top of your head, relax your elbows and move your shoulders up and down a few times. And then shake your arms from side to side. That was today's class.
Thank you guys for watching. See you tomorrow. Ussss!
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