chest mobility

Daily Mobility Challenge: Chest/Shoulder

Daily anchors are a simple, low effort way to make your fitness a consistent priority. Piling up small wins each day leads to much bigger things in the long-term.

We pair our strength challenge of the month (this month: push-ups) with a mobility challenge that addresses the area(s) of your body being worked.

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WEEK TWO: QUADRUPED THORACIC ROTATION

(HAND BEHIND HEAD)

Step 1: Begin on all fours - knees under hips and hands under shoulders - and then place one hand to the side of your head.

Step 2: Rotate your torso toward the raised hand. Lead with your eyes, head, and shoulder.

Step 3: Keep your hips neutral (ideally the rotation does not come from your lower back and hips!) Keep your neck neutral and avoid pushing your head down with your hand.

Step 4: Deeply exhale at the top to accentuate the rotation and inhale as you lower.

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WEEK FOUR: INCHWORM/HIP-OPENER/T-ROTATION

Form Notes:

  1. Focus on a big inhale/exhale through your stretch to the ceiling.

  2. Seek a hamstring (back of the leg) stretch as you lower to the ground.

  3. After bringing a leg forward into your hip opener, keep your front foot flat on the ground, then lower your hips and lift your chest to intensify the stretch.

  4. During the “T”, keep your hips as neutral as possible, and achieve rotation through the thoracic spine (mid-upper back).

WEEK ONE: DOORWAY STRETCH

Step 1: Find a stable doorway or pillar.

Step 2: Rest your forearm (elbow to hand) on the doorway.

Step 3: Rotate your torso away from the doorway to create the stretch and increase rotation to deepen it.

Step 4: Start with a daily :10 second stretch per side and increase to a daily :30 second stretch per side (that’s still only 1-minute of your time!)

 
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WEEK THREE: QUADRUPED THORACIC ROTATION

(HAND BEHIND BACK)

Step 1: Begin on all fours - knees under hips and hands under shoulders - and then place one hand behind your back.

Step 2: Rotate your torso toward that hand. Lead with your eyes, head, and shoulder.

Step 3: Keep your hips neutral (ideally the rotation does not come from your lower back and hips!) Keep your neck neutral and avoid pushing your head down with your hand.

Step 4: Deeply exhale at the top to accentuate the rotation and inhale as you lower.

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DID YOU KNOW YOU CAN?

Catch these mobility challenges hot off the presses on our Instagram account - @relentlessxfitness!