Shoulder Tension Relief: 10-Min Cooldown for BJJ (10-for-30 #12)

And how are your shoulders reacting to that? How are your biceps as you press your palm down? How does that feel on them? Good, now both palms down to the mat.

Come back to that cactus. And again, just a little bit of pressure in your palms on the mat. Now push your hands up and away. Maybe claw your fingers, walk away a little more.

So just walk your hands away a little more in the mat. Feel your armpits open out and maybe drive them down to the mat a tiny bit more. Try and cover the mat with your armpits. Feel yourself open out there.

And you can rest your forehead in the mat. One more inhale. And then as you exhale, dragging your palms down and outside your mat on the ground, back into that cactus. Inhale back up.

Exhale back down. Let's do one more of them. Good, exhale back down. And then as you exhale, good, exhale back down.

And then in that cactus position, what we've been doing, turning ourselves over, so bend that right knee, bring the fingers of the right hand, pointing out to the right in the mat as you push over and touch the mat maybe with the toes of your right foot. You can put your right foot down into the mat, bridge slightly into the mat to get a nice hip stretch as well. Another breath here. And exhale.

Good, switching sides. So back down how you came into it, switching over. Bridge into the mat a little bit, using that left foot this time. Open out your chest.

Good, come back down now. And we'll go one more time, straighten up. Palms down to the mat, armpits down towards the mat. And now bring your hands out and down.

Where do you feel tight when you do this? Okay, I want you to find that tight area on the way and just keep your arms there as we turn over to the side again onto the left side, but even like here because it's a tight area. And just feel that tight area open out a little bit as you go over. Rest the left side of your head in the mat.

And now switch sides. So if you need to straighten your arms again and bring them back to find that tight area, do that. But just find where you feel tight. And again, nice easy stretch.

You don't want this intense crazy stretch when you're cooling down before you go to bed or after you've been training. You just want something that's gonna help you switch off. And that's what we're doing. Good, undo that now.

Push yourself up tall forwards slowly. And now just hands in front of you, bring your weight back down into that nice puppy pose. Okay, but what we're doing in puppy poses, last time we did this, we were focusing on turning the hips. This time I want you to try and again cover the floor with your armpits.

And if you can come up to your fingertips here as well, feel free. Rest your forehead on the mat and just feel your weight sink down. So we just opened out the chest and the shoulders quite a bit. You might have a little more room here.

Bring yourself up tall forwards. Then bring your knees through. Set your feet in front of you. And now have your fingers facing out this time, bring the upper leg to that 악 yellow to bring yourself down to the very opposite side of the body.

What more is needed? sit your feet in front of you and now have your fingers facing out this time elbows go back and again feel your back sink into the mat so I'm not doing this I'm doing the opposite I'm letting my back sink down into the mat as my elbows go back and stretch the front of my shoulders and my chest and remember try to shrug your shoulders back so imagine you're like this all day try and shrug your shoulders back so you're pinching it's like you're pinching something between your shoulder blades on your back as you're doing this and it's really going to open everything out as you stretch that center of the back as well all that midpoint as you sit down relax into this more if you want a bit more you can creep your hands back stretch your elbows back once you've found some comfort we'll take three breaths with no fidgeting in the pose good and exhale start to bring yourself back up and just cross your shins sit in a cross-legged position bring both your hands out and we'll do what we're doing on the mat at the start okay so look over to your left hand as you turn the right thumb down the back of the right hand facing forwards maybe turn even more into that and then reverse look over to the right maybe open that right hand out so the palm is facing up and then just turn a few movements like that what's your shoulders doing here I'm not just doing this okay I'm turning over my shoulders and just exaggerate that movement more and more keep moving here like a hitchhiker escape almost a few more each side your shoulders might be getting a bit sore just keep that work going nice now both palms face forwards hands up link your thumbs and just open your elbows out hands come behind your head and then interlace your fingers behind your head open your elbows out okay so if they start to come in just make sure you're opening them out and just look diagonally up find a bit of balance here last inhale and release relax cool I hope you enjoyed day two I will see tomorrow keep working and tomorrow stretch our hips cheers guys