Sebastian Brosche · 31 min · 595 words
A 30-minute flow to loosen the shoulders and thoracic spine. Free up the upper back and shoulders that grappling locks up.
Hey everybody, welcome to our session for today. We have an awesome one for the shoulders, but not only the shoulders, also the thoracic spine will be targeted and loosen up, which is the upper spine, basically between the shoulder blades for a really easy explanation. 30 minutes, take a seat in your cross leg, or on the knees, however you like. And begin with cactus arms, pulling the shoulder blades together and down.
You'll begin to feel an activation through that. Bringing the forearms together, and as you bring the forearms together, keeping the elbows together, but separating the hands as much as you can. And for most of us, this will be surprisingly hard. If it's easy, just enjoy something in your life being a little bit easy.
This brings activation through the front of the shoulders. Release that to open, between the shoulder blades, pulling them together and down, and close, elbows together, pull the hands apart, and one more time. Shoulder blades, I was going to say shoulder blades open, cactus arms open, shoulder blades together and down, and pull the arms together, elbows together, hands open. And one more time, opening the arms to cactus.
Now this time you have two options. Option one, bring the right arm on top of the left, intertwine the hands together. Now if you can't do this, simply have the right arm over the left. So this is like thread the needle for the hands, this is okay too.
So whatever variation you're in, whether it's with the right arm straight, or whether you're able to push the forearms together, whether you're able to hold the hands. All of those are great. Now broaden between the shoulder blades, so make space between the shoulder blades. So we're beginning to loosen up, bringing some heat, and loosen up in between the shoulders.
Coming back to your cactus arms, other side. So left arm on top of the right, and every variation is fine. So whether the left arm is straight, the back of the forearms are together, the hands are together, every variation is great. And allow the upper back just to stretch and to round.
Nice. Releasing that, coming to the hands and knees, for just cat, for just cat. So making sure the hands are placed underneath the shoulders, round the upper back. And rounding the upper back as high as it will go to cat.
Now moving to pub heat, keeping the hips above the knees, walk the hands forward, staying active through the fingertips. So you've walked the hands forward as far as is comfortable, gripping with the fingertips, staying active, especially the pinkies. You may begin to feel that in the lats a little bit. Bring the right hand to center, left hand on top of the right, still staying active through the fingertips, almost gripping.
And if you can, allowing the head to go between the hands. So stay here, if this is enough for you. Or to add to the stretch, gently shift the torso towards the left, so your right shoulder, your bottom shoulder is dropping towards the ground. Staying active through those fingers.
And come back to center, find a way to walk the hands under the shoulders again. And cat, one more time. So between the shoulder blades, lifting, that's your upper spine, that thoracic spine, lifting towards the ceiling as much as you can. Now go ahead, keeping the hips where they are, go ahead and walk the hands forward, gripping between the hands.
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