Mobility: "Reach, Roll, Lift"
Hand on ground with palm down
Hand on ground with palm rolled up
Hand leaves ground as you lift
OBJECTIVE: Open up front shoulders &
back towards feet--or "sit back on
heels" and reach overhead with straight arms as far as possible (like a Child
Pose in yoga).
fingertips to "crawl" your arms out and away from shoulders--the idea is that
you have a maximum overhead reach out in front of body and shoulders.
maximum reach is obtained, roll the palm of one hand straight up towards ceiling then lift
from shoulder joint ONLY—do NOT flex elbow, bend spine, or move hips!
Make sure the movement comes from the "shoulder joint" so you get the opening
stretch in front of shoulder as you lift.
reps without pause on one side then go to opposing side.
reps on each side.
Tips: Do not compensate by twisting
back and flexing elbow as you lift the arm! This one is hard for most people because their
shoulders are tight in the front. If you simply cannot "lift" the back of
your palm off the floor, just practice the "reach and roll" part until you open
up enough to actually lift the hand off floor. If you do this one right
you'll feel the front shoulder open and stretch--and especially with the
I probably see more compensations with
this mobility exercise than any other one I do with people. Don't go
there! This one is for SHOULDER mobility--nothing else! That means
NO back, NO elbows, or no other compensations--got it?! When I first
tried this one I could not lift my hand off the floor--within just a couple of
days I had opened up enough to lift off the floor. Lesson of Day: Don't
quit! Just modify as needed and keep going!
Mobility Exercises (Organizer List Only)
This exercise is intended for "normal healthy"
individuals. If you have an injury, or abnormal pain is present,
see your physician or a certified physical
therapist before continuing your exercises.
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