PDF pose chart here: [ Ссылка ]
Do you have stiff shoulders? Take the flexion and hyperextension test with me in this video. It will help you see whether you need to work on strengthening your shoulders to improve these ranges of motion.
If you are struggling with either shoulder flexion (lifting your arms above your head) or shoulder extension (arms behind you), it can really mess up your posture, especially if you're doing any activities with your arms, like ball sports, racket sports, rock climbing, or anything that includes overhead hand movements.
The very simple, 10-minute exercise routine in this video will help create more space and free up your shoulders in these specific ranges of motion. It targets the key muscles in your shoulder area as well as some in your upper arms, armpits, and back. Commit to practicing it every day for the next 30 days and see how the range of motion in your shoulders improves. Let me know how you get on in the comments.
Just remember to always practice this type of deep stretching after, never before, any other exercise. Practicing before bed is best as the combination of passive stretching and breathing exercise will set you up for a good night’s sleep. Let’s get started!
VIDEO CONTENTS
00:00 Stiff Shoulders
00:10 Shoulder Flexion Test
00:32 Shoulder Hyperextension Test
01:14 Shoulder Anatomy
02:23 Hang Therapy Practice
06:00 Shoulder Flexion Stretch
06:34 Science of Stretching Principles
08:30 Shoulder Pow
ANATOMY
Your shoulder is the most mobile joint in your body and has the widest range of motion. But this flexibility makes it really susceptible to injuries. To avoid issues, it's crucial to maintain strength, stretching, and mobility in your shoulders.
An interesting aspect of your shoulder area is the ligamental roof, known as the coracoacromial ligament, located near the top. This ligament can deteriorate, stiffen, or even collapse if it isn’t adequately exercised, particularly through overhead arm movements. In this video we’ll focus on enhancing space in this area. Additionally, we’ll aim to elongate the muscles in your armpits, lats, and teres major. We'll also work on the rotator cuffs and smaller muscles around your shoulders, especially as we engage in hyperextension movements.
DISCLAIMER – this guide is for educational purposes only. If you have serious shoulder discomfort or pain, see a doctor to rule out a serious injury before starting any self-care practices.
EXERCISES WE'LL LEARN
1) Hang Therapy Practice
2) Shoulder Flexion Stretch
3) Shoulder Pow
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