Fix Tight Shoulders, Chest & Neck Muscles With These Three Mobility Drills

Fix Tight Shoulders, Chest & Neck Muscles With These Three Mobility Drills


In this video I’m gonna take you through
three mobility drills to help you with that tight upper body that you’ll be
able to perform in the comfort of your own home. So if that sounds like something you’re interested in, stick right there and we’re gonna jump straight into it
after the intro. What’s up guys? Hayden here. So, like I said in the intro I’m gonna take you through three of my favorite upper mobility drills to help
open up the thoracic rib cage, which will then lead to extra range of motion
in the shoulders, and also diminishment of pain in your upper body. So obviously
with hunched posture, ramifications can arise such as decreased blood flow,
decreased oxygen delivery, which then can lead to increased fatigue levels, and of
course decreased cognition. I go into a little bit more detail than that in my
previous office video, so make sure you check out the links in the description. But enough talking let’s get straight to the drills. The first two upper mobility drills will require some sort of object that just keeps your knees off the ground round at about a fist height. So if you have anything like say a pillow or a
bag, perhaps that is sort of similar to this kind of diameter, that will work
quite well. If you watched my previous mobility drill, which I’ll just link
above, you’ll have seen one of these drills before. But I’m gonna go ahead and
just get started with this one. So the first thing we need to do is come down
to the ground, have a lie down, we’re gonna go ahead and put the hip in the right angle, knee in the right angle, and just supporting that knee on the object, so
again I’ve got the foam roller here, but feel free to use a pillow or whatever
you have in your household. We then lie back into it. The hand stays on the knee and
we’re gonna try and keep the pressure down into the roller the whole time. So
this will not leave the object. So this other hand will go into the rib cage and we now take a deep breath in, and as we breathe out, we pull the rib cage so
that our top shoulder goes towards the ground. *inhale* *exhale* As you can see, I’m keeping this other
leg out straight as much as possible and the whole time I’m just really just
relaxing into it. For some people this will be quite difficult so you might not
actually get that shoulder to the ground but just work within your limits and
just really, your main goal is just to relax and find as much range as possible
as you can in your thoracic region through the pull of your cage. So with that drill you just want to be aiming for around about five to ten deep breaths on
each side. But again, really just try to relax and just only going with go within
your limits. Now the second upper mobility drill
we’ll be using the same object that we used in the first one, and you’re also going
to be lying on the ground. So coming down to the ground again we have the hip in
that 90 degrees, the knee in the 90 degrees, and this time hands clapped together, arms outstretched. The first thing we need to do now is reach that top arm out as much as we can, and now from here we’re going to go around into the rainbow position. So
rain-bowing around along the ground, tracing the ground, watching the hand as
best as we can. Once we get to this position, we come back across to
the hand. Again, the same thing: hands clap to begin, stretch out a little
bit further, keeping the knee on the roller, and then we go around trace the
ground as best as we can. Really relax into it and then back to the start. To
aid in this if it’s a little bit restrictive for you, you’re just adding
your deep breath. So reaching out, deep breath in, and then breathing out as we
cycle on the ground. If we run out of breath, we can just pause in the position
that we’re in, take another one, then just finish that movement. Ieally
what you want to see is the ability to just stretch you out and just trace the
ground watching the hands the whole way around and then coming back to the start
without any type of restrictive feeling. So similar to the first drill
you want to look at around about say five to ten reps per side, again relax
into it and just perform at your ability. So the final upper mobility drill will
just be using a stick, but obviously if you have a broom or a mop or something
at home you can just use that. So we take the stick, we hold it out in front of us,
are our arms are nice and straight, and all we want to do from here is pass the
stick over the back of our head to the other side. If this one’s real difficult
for you to do, you just need to adjust the distance of your hands. So if you hold
it out wider, it’s gonna be a lot easier to get over the top and then back over to the
start. And now obviously to increase the intensity you can just hold the hands a
little bit narrower, and the same movement. So from the side you can see as I’m going through this movement I’m not adjusting anything in my neck or my
lower back, I’m trying to maintain that whole straight body. So again hands
situated at just a nice distance apart on the stick. Up nice and tall, pull the
chin back into position keeping the body nice and straight, and we go over the
head to the other side and then back to the beginning. So with this one you can
aid this one with a little bit of breathing. So if you find you get a
little bit stuck around about this position, which a lot of people do,
we just relax into it and just try to go that extra distance. So with this one
obviously since there’s so many different settings for difficulty, this would be real hard and then as you hold it out it’s going to be
a lot easier, you can just take your time and perform round about in
between 10 to 20 reps and just over time you’ll be able to progress and hold
the hands a little bit narrower each time. Hey guys I hope you like those mobility
drills. Definitely give them a go because I guarantee that they’re going to help
you with your upper body tightness. If you have any questions on anything that I discussed in
this video, make sure you chuck them down below in the comment section. If you
enjoyed the video, hit that like button. And if you want to see more videos like
this, make sure you hit that subscribe button to let me know. And
I guess that’s about it for this week, so thanks for watching and I’ll see you
next time 🙂

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