OVERHEAD MOBILITY

TRAINER : AMY
CATEGORY: MOBILITY
ESTIMATED TIME: 15 MINS

 

Working for hours on our computers and looking down at our phones has resulted in poor posture. We have a forward head, rounded shoulders, & our core isn’t engaged. This can lead to chronic rounded shoulder position, tight pecs, limited shoulder mobility, and poor alignment of our spine, which can affect all of our lifts. 

To counter this we want to stretch through the chest, gain mobility in that shoulder and strengthen through our upper back and scapula.
One 10 minute workout isn’t going to negate 800 hours of sitting with poor posture. So the best way to actually achieve lasting change is to do this a few times/week, in conjunction with a posture reset throughout the day, which you will see in Rae’s Mid-Day Posture Reset video.

Equipment Needed: Yoga mat + Wall, optional: light resistance band

 
 

Workout: 

This video is a mix of stretching and strengthening. We’re going to start with a long stretch, then move through 2 rounds of 8 exercises. 

  1. Pec Stretch - 2 mins/side

  2. Scorpion pec stretch - 10 each side

  3. TYI - 10

  4. Prone Snow Angel - 10

  5. Superman - 10

  6. Floor Back extensions + hold - 10 + 30 seconds

  7. Chin tucks - 10 

  8. External Rotation - 10 *option to add a band

Repeat 2-8 for 2-3 rounds total

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