Drills to Improve Your Full-Body Flexibility
This article is by Stephanie Ring – here are the first few stretches. There are 10 on the main article!
As always, enter into each pose or mobility technique slowly.
If you feel pain beyond that of a stretch, stop and move on to the next one.
Spend 30 seconds to a minute in each position.
Internal/External Shoulder Rotation
The shoulder joint is complex in its design and extremely mobile in its movement execution.
Functionally, this allows you to lift, push, pull, carry, swing, and press in many different directions.
When one part of the joint is compromised through injury, strain, or general tightness, the degrees of those movements become reduced.The ability of the shoulder to internally and externally rotate without pain or restriction determines our ability to execute movements and positions like snatches, front and back squats, and cleans.
To improve your ability to achieve the correct positions for these exercises, try the following:
The Spear: As you pull the bottom of the PVC away from you, relax the shoulder being stretched.
Archer Arms: Start seated on your shins.
Grab your right elbow with your left hand and draw your elbow as far behind the back of the head as possible.
Keep your right elbow where it is as you extend your left arm out to the left.
Turn your thumb down and begin to reach around your lower back and up towards your right fingers.
If touching your right finger tips is not possible, reset and grab a strap or band and start the process over again, this time holding onto the strap with your right hand.
This will give you something to grab onto once you reach your left arm around.
The 26 vertebrae that make up the spine are separated into five sections: the cervical, thoracic, lumbar, sacrum, and coccyx.
When we talk about spinal rotation, we are specifically referring to the thoracic area of spine as it is the most mobile.
It allows for rotation, flexion, and extension of the trunk.These two drills can help wake up your thoracic spine:
Cat/Cow: As you move through extension (Cow) and flexion (Cat) your goal is to create continuous movement between the two position.
This is so we are improving body awareness and movement in the spine while we are warm up the lower and upper back.
Cow: Start in a table top position with your hand under your shoulder and your knees under your hips.
Reclined Spinal Twist: Start on your back with your knee together and into your chest. With your arms out wide, and your knees still together, draw the knees over to the right and then to the left. Do this 20 times.