Mobility and Flexibility: Shoulder Edition

by Jason Gonzalez //

Image by Rhone
  • When you extend up, make sure it’s pain-free. If not, adjust the height you go up.
  • Shoot your hips up as you think of “pushing” the floor away from you.
  • Put your arm straight out to the side and make a fist.
  • Develop tension from your fist to your shoulder.
  • When you rotate think of your bicep rotating down towards the floor then back up to the ceiling.
  • Make a fist with the shoulder you’re going to move.
  • Keep the elbow straight and start to extend your arm behind you.
  • Now you’ll unwind your shoulder rotating your bicep up towards the ceiling and placing your fist right over your head.
  • Once it’s there you’ll bring it in front of you and then reverse that motion.
  • Place your hands behind your head (like you’re being arrested!)
  • Pinch your shoulder blades together and drive your elbows behind you without flaring your rib cage.
  • Slowly take your hands off your head and straighten your elbows.
  • Now return to your head.
  • Push your butt in the air and touch your right hand to your left foot, or come close to touching it.
  • Repeat and switch hands.

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