Last week I gave you some great tips for those hips, and now that your hips are feeling great it’s time to work on the shoulders.
For people who sit a long time at work, the shoulders and rotators become tight, and can cause weakness. This combination negatively affects our posture and can cause neck issues too. With Proper shoulder stretches you can maintain proper posture, and the stability in our backs (low back especially). Here are some great stretches to take with you anywhere you go so you can feel great and your posture will look even better!
#1 Down Dog – Down Dog helps lengthen and stretch your hamstrings, shoulders, and hips. Also it opens up the mid and low back which tend to get tight especially on longer runs. Lift your hip bones straight toward the ceiling and push your heels into the ground for the best overall stretch.
#2 Criss Cross – Lie facedown on stomach. Lift torso and thread right arm underneath left at shoulder height, about a 90-degree angle away from body. Reach left arm the opposite direction (again, about 90-degree angle away from torso). Hook chin over shoulders. Walk fingers away from one another to lengthen arms and breathe here for 5 deep breaths. Repeat on other side.
#3 Thread the Needle: Begin on all fours. Reach right arm underneath body, allowing right shoulder and temple to release to the ground. Allow left hand to stay where it is, or crawl it a bit to the right over to your head. Stay here for 5 deep breaths. Repeat on other side.
#4 Door Frame Stretch: Stand a few steps in front of a doorway. Raise one of your arms and reach back until you are grasping the doorway frame with your thumb facing up. Your arm should be above your head. Turn your body away from your outstretched arm until you feel a gentle stretch in your shoulder. Hold the stretch for at least 30 seconds and repeat with the other arm.
#5 Shoulder Extension Stretch – Sit down on the floor and place your arms behind you. With your palms down and pinky fingers touching, lower your shoulders as close to the ground as possible. This stretch is great for shoulder extension and range of motion. As a result of lack of shoulder mobility from desks, pronation, amongst other things we as a society have tight muscles, and overused under mobilized shoulders. To help resolve these issues, do this drill and it will improve your posture and prep your shoulders to feel good all day everyday!
Now you will have the tips and tricks to have happy mobile shoulders!