If you have stiff and cranky shoulders (like I do), it usually comes down to a combination of: ✔️LOTS and LOTS of pressing and pushing..too much;)
✔️Contact sports ✔️Structural biases (Stuff we’re born with)
✔️ “Desk work”, with the phone attached to one shoulder (Sound familiar?) But it really doesn’t matter how we got here, cause we’re here! So, today I have a simple, practical approach to showing your shoulders some LOVE…protecting them and keeping them strong for years to come.
I’ve been experimenting with this position myself and folks like me…“compressed” front to back in their upper and lower body…just super stiff all over;) This position is a great precursor activity to any upper body pressing exercise, especially if you’re dealing with any sort of shoulder stiffness or pain. Also, an amazing reset as part of your daily DAY BREAKER ritual. Again, I want to credit my friend and mentor Zac Cupples for the inspiration behind this position.
💥If you haven’t moved in a while or never for that matter, I ABSOLUTELY RECOMMEND that you be ASSESSED by a professional FIRST! Because if you’re NOT being assessed, then your training is just being GUESSED 👎 And if you’re new to my approach to strength and longevity…try my Updated Lazy Moves FIRST.
Here’s what you’re gonna need: -Comfortable/Clear space -Maybe a mat Of course, as always, STOP 🛑 if something doesn’t feel right or hurts!
Here’s what your gonna do:
✅ QUAD ELBOWS
Set-Up:
✔️Pelvis: Press kneecaps into the ground.
🏹Position your arms in the shape of an “arrow”. Elbows wider than shoulders.
👀Eyes on fingertips
🫁LONG SIGHING EXHALE: Slowly reach away from the ground using your upper back, shoulders, arms (including both forearms)
-Chest stays parallel to the ground the whole time
-REACH GENTLY/SLOWLY. NO crunching or hunching! Hold this position and BREATHE: 1) SILENT NASAL INHALE 2) LONG SLOW SOFT SIGHING EXHALE: Relaxed. NOT working hard here!
⭐️EXTRA CREDIT⭐️ Do you notice your lower abs getting smaller? Pay attention to any subtle ab tension…if so, try to “keep” it during your inhale. Just more BANG for your efforts.
3)PAUSE and HOLD YOUR BREATH for a 5 count ✔️Repeat sequence for 5-7 breaths x 2-3rds
Enjoy FEELING GOOD and “WORKED” after this one! 🤗 Dedicated to your health and longevity, Mike
P.S. Curious and want to see if my training style is a good fit for you? Email me for a Complimentary Assessment & 1 Free Orientation Session. No gimmicks, no pressure, just a discussion about you! I want to help you move better and feel stronger. CLICK HERE to learn more.
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