My personal activity levels increased over the past few weeks. In addition to playing more tennis, I’ve also taken up working out with my hubby. This means I’m lifting weights that my body’s not accustomed to. This added activity and effort in my upper extremities has gotten me so tight! I searched for good release and mobility work so I could feel better in my body and recover faster. I came across this segment that made a huge difference for me.
It’s really effective if you sit at a desk working on the computer. I want to share especially with our new world of virtual & remote learning, working, etc.
Keep me posted on if this frees up your body like it has for me.
PROPS:
broomstick/dowel
Foam roller
2 balls taped together
Hand weights – 3lbs or canned goods
Stretch 1: Around deltoids
Take your right hand right behind the small of your back.
Left hand around the back of elbow & give some resistance.
Think about the organization of your rib cage not arching.
2 breaths & try the left side.
Stick time – Stretch 2: Rotator cuff – supraspinatus mostly – think top seam of a shirt.
Put your stick right behind your back more on the outer border of the shoulder & hold the bottom end & pull up.
This is helping assist that upper arm bone, your humerus into external rotation.
2 breaths & try the other side
Restore funky desk posture – Palms face up, take palms out to point fingers toward the wall, and point thumbs behind. Could try this with a Theraband too.
Pull upper arms in toward your body without thrusting the ribs.
Out & in 5x
Try for an upper back extension, not from the low back.
Ball time – tape 2 together or put in a sock
Place a little lower than shoulder blades, not on them & hold your head in your hands.
Roll side to side.
Slight upper back extension & back to neutral.
Move hips down to get the balls to go upwards on your back – right between shoulder blades.
Arm arcs – take head down & see where the arms go.
arch over, keep the trunk stable, and try to allow more shoulder flexion giving your weight to the balls.
Roller time & weights
Shoulder blade tips on the roller, wrap around to get head down & take arms overhead. (You may need to prop your head up with a towel, pillow, yoga block, etc. )
Lift your pelvis up.
Anchor the arms and elongate your hips back to the mat to lengthen the spine.
Come up carefully & try with weights to get extra feedback for tissues to change.
5x
Move the roller up your back
Isometric lift of weights – act like you want to lift but don’t – stiffen the arm muscles to get some strength work.