Longevity Smart Moves: Strong Healthy Shoulders

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

✔️Structural biases (Stuff we’re born with)

✔️ “Desk work”, with the phone attached to one shoulder (Sound familiar?)


And it 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.


This reset combo is a great precursor activity to any upper body pressing exercise, especially if you’re dealing with any sort of shoulders stiffness or pain. Also, an amazing reset as part of your DAY BREAKER ritual.


💥This is NOT meant to be a WORKOUT!


Again, I want to credit my friend and mentor, Zac Cupples for the inspiration behind these moves.


Now let’s get moving!


Start here: Practice INHALING: - Find the MOST COMFORTABLE position based on your “body type”:

🤸‍♂️Loosey-Goosey: Just feel SUPER LOOSE and BENDY all over (LEFT KNEE FWD) 🏋️ Super Stiff: Just feel STIFF all over (RIGHT KNEE FWD)


- NASAL ONLY breathing! (Tongue against palate. MOUTH CLOSED!) - LONG EXAGGERATED SILENT INHALE (NO NECK!) Then normal exhale out. - Pause (Breath normally). Wait for next inhale to come. Repeat. - 8-12 breaths


Here’s what you’re gonna need: -Comfortable/Clear space

-Maybe a mat



Here’s what your gonna do:

#1 BEAR ISO:

Set-Up:

✔️Pelvis: Press kneecaps into the ground.

✔️Arms (Reach):

-Push through the outside of your palm opposite your thumb (Hand flat)

-Chest stays PARALLEL to the ground the whole time

-REACH LONG/SLOWLY. Move into it gently. NO crunching or hunching!

-Elbows stay SOFT. Angled slightly towards your legs.

-Chin untucked

-YOUR FULL MOUTH EXHALE: GET ABS!


✔️Hold this position and BREATHE:

1)SILENT NASAL INHALE

2)EXAGGERATED FULL MOUTH EXHALE:

🤸‍♂️SIGHING EXHALE 🏋️ PURSED LIP EXHALE

3)PAUSE and HOLD YOUR BREATH for a 5 count

🌬️Repeat sequence for 5-7 breaths


#2 RETRO BEAR WALK: 3 minutes

-YOUR FULL MOUTH EXHALE: GET ABS!

-NASAL ONLY breathing as you move

- Move slowly, effortlessly backwards (QUIETLY as possible!)

(Make necessary adjustments for space allowing)


Repeat this combo 1-2rds. Notice how you feel afterwards?


SMILE 😃 …you just got BETTER! Now go do your thing!


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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