Stick Standing Shoulder Mobilization in Extension
Improve shoulder mobility with gentle stretches. Use a stick to increase extension. Perfect for warm-up or cool-down routines.
Required Equipment
Muscle Groups
Primary
Secondary
Instructions
Stick Standing Shoulder Mobilization in Extension
Starting Position:
1. Stand tall with your feet shoulder-width apart.
2. Hold the stick with both hands, gripping it with palms facing down.
3. Position the stick behind your back, with one arm extended down and the other bent, holding the stick at lower back height.
Movement Instructions:
1. Start by gently pushing your hips back slightly to maintain a neutral spine.
2. While keeping your core engaged, begin to extend the straight arm holding the stick fully backward while keeping the other arm bent.
3. Slowly lift the extended arm up while moving the stick back as far as comfortable.
4. Hold the position for a moment, feeling the stretch in your shoulders and upper back.
5. Return to the starting position by bending the extended arm and lowering the stick back to its original position.
6. Repeat the movement for 8-12 repetitions, then switch arms.
Tips:
- Keep your shoulders relaxed and avoid shrugging them up towards your ears.
- Perform the exercise slowly to avoid injury and ensure proper form.
- If you feel any pain, stop the movement and adjust your position.