Sebastian Brosche · 9 min · 858 words
Previously titled: Video 3 Yoga for Rocks Shoulders
Welcome back guys to day 3 of the shoulder week program. Place your belt in the ceiling like we did in day 1. Grab the belt, spread your arms and slowly start rocking from side to side like this. So if we lift one knee we have a kick ass dance move.
Not necessary though. Just turn the biggest wheel of your life. It's like you're 3 years old and you try to steer a car. So huge movements with your arms.
Circle from lower back to upper front. If you turn your hips and your chest you can compensate for lack of shoulder mobility. So moving your whole body is a smart way to start. Three more.
And then stop. Let your arms hang but keep the grip with your hands and just walk forward slightly. And you still have the most of your weight into your heels. But if you slowly transition your weight into your toes, not too fast.
It's very easy since you're using body weight here to go too far. For some of you maybe the shoulders are already falling asleep. But as soon as you feel that tingling sensation in the arms, the biceps and the thumbs start. Then walk back, turn around, keep the grip in the belt and round your spine like cat pose.
Like this. So you're leaning back, rounding your spine, pulling your chin towards your chest, stretching out the trapezius and the rhomboids, the muscles between your shoulder blades. And then step in again. Drive the bus a couple of times.
Step forward and lean forward. So we're going to call this one Titanic. Look Jack, I can fly. I'm the king of the world.
It's a sad movie. Chest forward. It's an even sadder event actually. Let's talk about something else.
Inhale, exhale. Inhale and exhale. Step back, spin around, stretch your traps again by leaning back. And here you can probably go really hard.
As long as you don't slip and you don't break your ceiling pipe, you can lean back and try to lower the shoulders. Don't lift your shoulders up towards the ceiling. Try lifting your chest instead but relaxing the shoulders. So keep engaging your spinal muscles but relax the shoulder muscles.
Let's go one more round. Spin around, drive the bus a couple of times. And lean forward into Titanic one more time. Now maybe you can step forward a couple of inches more.
I like inches more than centimeters because it's easier to say. Step forward an inch is easier than step forward two and a half centimeters. And release the belt. Swing your arms from side to side.
Maybe move your fingers and wrists around. The reason we're using the belt and not the wall, you have probably seen this one where you place your elbow towards the wall and you push like this, is it's hard to regulate when you use rigid stuff like a wall or the floor or a machine. It's hard to regulate. And there are no dangerous positions.
There are just too much intensity. So the reason we're using the belt here and just our own body is to make it easier to regulate the intensity. All right, pull the belt down. Sit down on your knees or your butt or maybe even on a chair or stand up.
Grab the belt, bend your elbows so the belt is more or less touching your head. And it's hard here to keep a good posture. So really work on lifting your chest, place your head over your hips, pull your shoulders back, not so much down, more back and then start straightening your arms. We're not going to move here.
We're just going to stay static. One thing you could do here is place the belt behind your head so you can relax your neck. If that makes it less of a stretch for the shoulders, then don't feel obliged to do that. That's hard to pronounce.
Obliged, much obliged. I'm never going to use that word again. Take five more breaths here in a static cactus stretching pose. And then release the belt, swing your arms back and throw.
Another thing you can do to improve your shoulder health dramatically is swimming. If you have a chance to start swimming with a teacher of course to help you use good technique, do it. Swimming is great for the shoulders. Grab the belt behind your back like we did in day one, but this time pinkies together, thumbs apart.
As much space as you need between the hands, but try to push your arms straight and back and up. So don't go up with the arm and forward with your chest. Keep perfect posture and move your arms back at the same time. If you don't know what perfect posture is, step close to the wall, push your chest in towards the wall and lean back from the wall and push your arms back and out.
Take ten breaths here. Release the belt and swing. And that is it for today. See you tomorrow.
Oussa!
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