Shoulder Aid
Click show more for how to pick exercises.
How to follow the exercises:
1) There will be up to 10 exercises per body specific area. This is done to not overwhelm your choice of what to do.
2) Pick any 2 exercises and do a 3 set super set of them alternating back and forth. Specifics are below each video.
3) It does not matter which 2 your pick. The point is to explore your limitation/pain as we correct it.
If you have specific questions, reach out to me on social media @feel_ya_damn_muscles
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Front/Side body breathing & bracing awareness
3 sets of 1-2 minutes of breath.
Explore both options of exhale relax vs exhale brace.
Be sure to focus on breathing into the side body as well (obliques)
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DB Pec Press
3 sets of 30-60s of pressing. No rep focus just trying to find those pecs!
Be sure to not breath into the neck and shoulders while doing this. Stay low and horizontal with the breath.
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Deep neck raise
3 sets of 30-60s hold
Focus on the front of the neck (up to just behind the ears). This is often an overlooked area when improving the movement of the shoulders!
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Lat & Upperback Rotation Straddle
3 sets of 1 min per movement for BOTH the lat and upper back (that's 2 minutes total per side) 1 min lat focus 1 min upper back focus
Learning to engage that lat and upper back without the shoulder jutting forward will be crucial for your shoulders health long term.
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Panther walk
3x100-200ft It's all about controlling the spine here. This movement is great to explore making a movement go from feeling too segmented to fluid. It you notice the low back, knee, or shoulder joints try exploring how you are breathing and the position of the knee/hip to change what you feel.
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Kneeling upper back opener
Use the D grip. Refer to Flow hand shape videos for tutorial.
3x10-12 reps per side or 30-60s. Focus on breathing low into the belly and low back, not the neck. If you shrug to much you will feel the trap, turn that by pushing down. We want the upper back!
