G'day everyone! Welcome back to another exercise video.
What we're going to go through today are some great exercises to help you if you have stiffness
in your shoulders. For this exercise video, make sure to maintain a good posture throughout. I
will remind you during the exercise video because when you're in a good posture,
your shoulder functions much better, so you'll get more out of the exercises.
Let's now get into the exercises. The first exercise we're going to do today is a neck stretch
because when our shoulders do stiffen up, you may have increased tension in those neck muscles.
Sitting up nice and tall, shoulders are back and down. What you're going to do
is bring your ear to your shoulder just like this, you're not bringing your shoulder up,
you're nice and relaxed and you're just holding that position feeling the stretch in that neck.
I'm just going to hold this for thirty seconds, feeling that stretch. It's opposite sides you're
feeling, don't slouch over, maintain that upright posture, don't strain. You can add a
bit of an extra stretch by bringing your hand up. If one shoulder is too stiff to do this exercise,
you can use the other side to assist with the stretch, so it's just nice and gentle,
you're not pulling down too hard. Excellent work! Taking the hand off, let's do the same thing on
the other side. Bringing that ear down to your shoulder,
maintain that upright posture. Shoulders are back, feeling the stretch in the opposite side.
Just relax into it, don't strain. Remember to breathe as well, don't hold your breath,
and then placing your hand and just adding that extra gentle pressure,
that's it. Just going to go for another five more seconds, and five,
four, three, two, one, great work! Let's now just take a deep breath in,
gentle breath out, just relaxing your body, just settling everything down,
shaking out those arms. Nice and gentle, another deep breath in,
and out, bring those arms down, gently shaking them out.
What we're going to get started with is just some shoulder elevations. We're just
lifting the shoulders up to our ears like this,
slowly bringing them down. We're going to go for five, nice, slow, and controlled. One,
two, three, four, going up as far as you can, that's it, and last one,
five, excellent work! Bring those arms down, shaking them out.
Let's now just do some shoulder rolls. We come up, back, and down, nice and gentle. Don't rush it,
slow, and controlled. There's no point rushing through these exercises, it's all about getting
more range in those shoulders. Up, back, and down, that's it. One, two, three,
four, and last one, five, excellent work! Shaking out those arms again. Let's go the other way. One,
two, getting as much range as you can, three,
four, last one, five, that's it. What we're going to do is squeeze those
shoulder blades together. Your hands are just on your thighs, bringing those shoulders back,
squeezing those shoulder blades together, holding for five, four, three, two, one,
relax, excellent work! Let's go again, five, four, three, two, one, relax, excellent work!
Slouching over, just let your body relax. Let's get back into that upright posture,
shoulders back and down, squeeze our shoulder blades together. Five, four,
three, two, one, relax. Let's go again, five, four, three, two, one, relax. Last one, five,
four, three, two, one, excellent work! Shaking out those arms, just gentle, shaking it out.
Getting back in that upright posture, what we're going to do is just get a little bit of range in
those shoulders. Again shoulders are back and down, like I said in the start, when you're in
a better posture, you're going to get more range and motion in those in the shoulders.
Nice and relaxed, arms by your side, notice how my thumbs are facing the front, coming up high as you
can go. One arm might come up a little bit higher, that's okay. Let's go again, coming up a little
bit higher, that's it. Going as high as you can, then coming down. You're just going as high as
you can, you don't have to get it as high as me. Let's go a little bit higher this time if you can,
I’m going to go all the way up, but if you can't just go in as far as you can.
If your shoulder is locked up, you're not going to get near as far as I can. I'm just trying to
cover for everyone that has more range of motion in their shoulders, just relaxing those arms.
Now we're going to face our palms to the front, thumbs are facing out to the side,
we're just coming up a little bit, coming back down. Now let's go again, coming up,
coming back down. Again coming up, a little bit higher this time,
if you can't get as high as me that's okay.
If one arm isn't affected, or bring the arm that's unaffected up as high as you can,
the other arm just going as far as you can, and not causing any pain. I'm going to go
through full range, and you're just going as far as you can without causing pain,
coming all the way up, that's it, slowly coming down. Shaking out those arms nice and gentle.
That's it for this shoulder exercise video today. I hope you got something out of it,
and you are improving your shoulder mobility by following these exercises. I'll catch you again
soon for more exercise videos. Keep moving, stay happy, and I’ll catch you next time.