Sebastian Brosche · 17 min · 1,755 words
Previously titled: Video 3 - Shoulder Program
Hi guys, welcome back to the third program in the shoulder week. Grab your belt and make a hoopy hoop out of the belt. So a circle on the belt. And this time arms overhead obviously, but this time we're going to go in big circles.
So right arm back, left arm up. So one arm goes up and the other goes down and we're making big circles around our head. If you want to do some strength training, you could instead of grabbing a belt when you're at the gym next time, grab a big, the biggest disc you can find and move the disc around in exactly these circles, just holding on to a weight. It's actually super, super tough and also very good for your shoulders.
So go both directions. Try not leaning your head forward or holding your breath. Try to take the path of least resistance. But since you go slow, that path is probably probably not the usual path you take when you do it fast.
So when you go slow, you can kind of go into the areas that need your attention. Switching sides again. Three more. Nice.
Drop your belt, stand up. Arms overhead, inhale. And exhale, bend your knees. Release.
Inhale up. Exhale down. Inhale up. Exhale down.
One more. Step back into down dog. Move around your shoulders in big circles. Now your head is trying to touch the ground and then back up.
You can do a slight bend in the arms, but as soon as you start bending the arms, you start working incorrectly with the shoulders. So try keeping the arms straight unless you have very good technique. Rock forward to plank. Do five plank pushups with straight arms.
All the way down to your belly. Interlace the fingers behind your back. Look forward this time without cranking your neck. Neck cranking is for other people.
Never neck crank yourself. Lift your hands off of your butt. Lift your knees off the floor. Tense up your butt and your lower back.
Lift your arms. One more. Push back up to plank. Back to down dog.
Move around. Now you can bend one elbow. Bend the other elbow. Make your down dog feel good.
Walk the feet towards your hands. Interlace your arms again. Relax your upper body down. Try getting bend your bend your left knee and try to get your left elbow further down to the ground.
So you're really leaning into your left elbow and then the same thing other side. Right elbow goes down. Bend your right knee. Switch a couple of times from side to side.
So you both get a nice side stretch here releasing the side muscles holding on to your shoulder blades. And you also get a nice shoulder and neck release here. Roll all the way up to standing. Hook your thumbs together and lift your arms overhead.
I'm going to kneel down just so you can see So chest up and almost try breaking your thumbs apart. Lift your chest. Take three breaths. And slowly release your arms back and on.
Inhale arms up. Exhale fold forward. Inhale on your fingertips. Wide shoulder chest forward stepping back to plank.
Keep your shoulders super wide. So you're kind of pushing your hands away from each other. Chest forward. Look forward.
Engage your legs. Inhale and on your exhale tip on your tippy toes all the way down to the ground. We're going to do up dog. Flatten out your feet.
Start with Cobra. Elbows in and from Cobra, which is a backwards pose, up dog, which is a forward pose. So you go from leaning back to pushing forward and up. So from Cobra up dog, up and forward dog.
Take a breath here. Shoulders back. Nothing like this. Shoulders back.
Chest forward. Back to down dog. Take a couple of breaths. Right leg up.
Drop your left elbow. Lean into your left elbow and try to jump the left foot slightly in so that you're leaning almost 90% of your body weight into your left arm. Straighten both arms. Roll the knee to your face.
Foot between the hand. Come up to Warrior 2 again. You remember palms up, thumbs up, palms down. Place your left hand on your hips.
Right arm straight overhead and then leaning back without straightening the leg. Keep the right leg bent and stretch out your lat on your right side here and push the left hand down into your hips so that the hips are moving the same direction as your chest. Take a breath in reverse Warrior. Now place your right elbow on your thigh.
Hug the shoulder back. Knee out to the side to the right. Left arm overhead first. So just like triangle pose we did earlier but we start by creating a straight line from the foot to the knee to the hip to the chest and then finally straight angle from the shoulder.
It's easy for me because I have a camera to look. I can look straight into the camera until my line is straight. You might look something like this but with practice try to go for the straight line and just keep it straight. Stretch your whole left side.
Don't resist the temptation to move the arm behind you. Try to look at your left arm instead. Keep the arm in front of your body and stretch the shoulder up towards the hand. Place the left hand down.
Step back into side plank. Right arm up. Lift your hips. Hug your left shoulder back.
Now right elbow down. Side plank on your right elbow. So amputated side plank. Hips up.
Shoulders. Guess what? Yes back. Shoulders back not forward.
Hug your squeeze your inner thighs together. Push your elbows harder down into the floor. And then forearm plank for five hours. Breathe.
Knees down. Let's do rabbit pose. Head down. Interlace your fingers behind your back.
Stretch your arms up. Push your head down so that your shoulders lift away from the floor. A harder variation of rabbit pose is lifting your knees. Prep for a headstand.
All the wrestlers be like my grandma can do that. Let's step back into down dog and then do a couple of turbo dogs. Elbows hovering. Elbows straight.
Elbows hovering. Elbows straight. One more elbows hovering. Elbows hovering.
Elbows straight. Left leg up behind you. Right forearm down. Lean forward and jump your right leg forward so that you're almost thinking like you're going to balance on your right elbow.
So just 10-15% body weight into your right foot. The rest is into your right elbow. And the only reason you can't stand here sustainably is if you hug your shoulder back. Straighten both arms.
Inhale. Exhale knee to nose. Warrior two. Palms facing up.
Thumbs up keeping your chest up. Palms facing down. One breath. Right hand to right hip.
Left arm up. Keep bending your left knee. Lift all-time toes and lean back. Straightening from your hip up to your hand.
Lift left hip. Push your right hip down. Stretch your left side. Left elbow to left thigh.
Push the thigh out to the left. Right arm overhead. Straighten your back leg. Make sure you're not leaning forward.
Lean back and lift your chest. Take a breath. And then side angle pose. Straight line through the right side.
Make an angle with your whole body. Left knee forward. Right shoulder back. But keep the arm in front of your body.
So when you lift your arm overhead, your shoulder blade is naturally rotating up and out from your body. So you're not trying to pull the shoulder back when you go overhead. So you start with back and then when you straighten the arm, you rotate the shoulder forward and up. Right arm down.
Left arm up. Stepping back to side plank. Left arm down. Tiny side plank.
Amputated side plank. Right arm up. Lift your hips. Squeeze your inner thighs.
Look up. Inhale. Exhale. Forearms down.
Interlace your fingers. Amputated down dog. Oh sorry, don't interlace your fingers. Keep your forearms straight.
Lift left leg up. Did we do this on the first side? No, I think we didn't. Okay, let's do it now.
Lift one leg and lean forward but keep your shoulders back. So you're leaning your butt up and pushing your head back. Take a breath here. Switching sides.
So it's amputated three legged down dog. Elbows down. Leg up. Head pushes back towards your foot and butt moves up.
Flexibility, strength and endurance. Sit back on your knees. Relax your arms. We're doing one more round of this.
So this is prepping for forearm balance which is a handstand on your forearms. So arms parallel. If your hands keep slipping together, place an object between your hands. First leg up again.
And the more you jump your foot in, the more your head is going to go forward. Your job is to push your head back until your nose touches your toes. Switching sides. Strengthening the shoulders.
Sit down on your butt. Release your arms. Hands as close together as you can. And when you have your hands close, bend your elbows, lift your chest and move your butt forward.
Slouch as much as you can here. So round your head and your spine forward and drop into your elbows. One more. And release.
One last exercise. This one is called wall dog which is a down dog towards the wall. My wall is behind me and I guess you don't want to look straight into my butt. So what I'm going to do instead is keep the arms in front of me and you just do what I tell you.
I'm actually going to use a chair here for the wall. So if you have a tall chair, you can use that too if your house doesn't have walls. So hands wider than down dog and then just relax your head down. It's not rocket science.
Keep your legs engaged. Drop your head and breathe. One minute. If your shoulders are pinching, you need to place the hands wider.
If the wall doesn't work, use a ledge. Three more. And stand up and move around. I hope you guys are suffering and enjoying the shoulder week.
We have two more sessions to go. Thank you guys so far. See you in the next one.
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