good morning guys we have a shoulder stretching routine for you today
shoulder and upper body flexibility is important for camels spirals lay back
donuts biellmans and more so grab some water and let's go get warmed up
first we're going to start off with just arms going in and out let's do a couple
things get warmed up take five more
now we're going to go up and back
four five really reach
now we're going to go side to side
do five more
really reach to the side excellent now we're just gonna go stretch out the neck
we're gonna go side to side feel a nice stretch on the side of our neck
and sideways
all right shake it out now we are warmed up and ready to go for our first pose
we're just going to put the hands in the mid-back with this really open up the
shoulders and feel the upper body stretch
feel the chest opening into your shoulders are stretching as a
modification instead you can just grab your hands in just pull back like that
pull back get a little deeper
now let's get our feet together we're going to reach our wrists reach up high
we're going to just twist to the side and we're going to feel a nice side pull
here I'm gonna push the hip to the left a little bit and just gaze upwards
keep breathing
feel the shoulder stretch here as well
relax and same thing either side you're gonna grab the other wrist and just
reach
so you should feel a nice stretch here to get deeper deep breath in
then get deeper and exhale
and relax now we're just going to get a little deeper in our stretch our feet
for slightly wider than shoulder width apart hands up to the side you can reach
your shin aim for that if not the knee or the lateral thighs are great we're just gonna
reach over turn our chest up relax lay up and hold
so we're really reaching over with this arm stretching the upper body and down
here breathe in exhale and just kind of inch down the lateral leg a bit more
opening up the chest here gonna relax and better side
opening the shoulder up get a little deeper
awesome job guys the goal for any stretch is always to hold it for 30
seconds these stretches are going to get a bit trickier so start with 10 seconds
and work your way up from there you never want to hurt yourself so just feel
a nice stretch but when it's painful immediately just like a little stretch
and relax in Child's Pose now we're going to place our hands on our lower
back we're just going to press the hips forward and we're going to just gently
arch our back until we feel a nice stretch not pain but just a nice stretch
deep breath in exhale just jump to push squeeze the thighs together you can gaze
your head forward or if you feel comfortable you can also drop it back a
little bit but we're getting warmed up so we'll just ease forward for now
you can also inch back a little further to get deeper remember to breathe
just relax
you can grab your knees
press your hips out
and if you have a wall you can also do that okay stretch it out
grab the knee to the chest other knee to the chest feel the lower back just
kind of relax back
now we're just gonna grab our knee pull it to our bottom hold the stretch you
should be a nice stretch in your quad which is the front over here
and then when that gets comfortable you can just use one leg and grab it up into
a spiral feel the stretch this is farm to balance you can hold on to a wall as
well
get a little deeper
oh that as long as you can slowly relax if you want to get even deeper it up
stretch you can do the same thing and then reach for the ground
fingertips or palms to the round let's do the same thing we're gonna grab the
opposite foot just reach up reach for your thighs knees ankles or the ground
probably will feel a nice stretch in your hamstring
and you're ready you can pull up and twist to the side
let's do the same thing but on the other side this is my non flexible side
so it's very normal to have a side that's more dominant and that's okay
we'll just keep stretching and working on it every week and getting stronger
on both sides feel free to grab on to a chair or something if you would like
higher reach for the ground too if you can
and opposite hand will grab
now we're going to do an attitude just like a layback push the hips forward
squeeze the core tight stretch you can get a little deeper by looking up
leaning back so hinge the hip forward you can hold on to
the wall if you'd like
and relax shake it out from that attitude pose you can also reach just the
outside of your knee and the heel just keep lifting up
get deeper
we're also gonna repeat those stretches on the other side so attitude bend back
if you can pull onto the wall we'll do that same grab here you can this side's a
little weaker for me
feel the stretch
and if you feel ready and comfortable feel free to try the biellman so how do I
think about doing that the biellman grab my foot or the blade on your hand like
this and I just twist the shoulder open up and then I'm just gonna pull straight
up hope you guys are nice and stretched out hope you about this routine and stay
tuned for another flexibility routine with me
great work guys