Shoulder, Triceps, & Chest Mobility

Now it’s time for mobility exercises for your chest, shoulder, and triceps areas. So most people come to both of our offices because they want to see the newest and the best out there. So this is a new stretch, you’ve probably never seen it before. But it’s very, very important that it’s done properly. That’s why we’re gonna have Dr. Gene show you.

So what we’re gonna start with is this. We’re gonna start sitting face up. Next you’re gonna bring both of your hands behind your back. And what you’re gonna do at this point, hold on. You’re gonna keep your hands right there and your feet right here. Next you’re gonna slowly scoot your lower body forward. That’s good, right there. So right until you feel the pressure or the tension in your chest. Therefore it’s important to go in that direction and not just stick your arms out. Because you can wind end up hurting yourself.

So right from here, all you’re gonna do is cross one leg over. And now we’re gonna be stretching this side of the chest right here. And the way you’re gonna control this stretch is by using this leg here. So nothing else moves except for this leg. Then that’s gonna bring tension right into the front of the shoulder and the chest area. Next you’re gonna repeat on the other side. And now to get out of it, we’re gonna reverse this. So rather than just lifting your arms up, we’re gonna slowly scoot back. Now your arms are in a stronger position and you can let go. Now, right from there.

This is gonna be the combination, this is the second part of the mobility exercise.

We’re gonna lay on your side. And for this one, we’re gonna use your chin to actually stabilize your shoulder. So you’re gonna dig your chin right into the shoulder blade. Now that shoulder is gonna stay on the mat the entire time. You’re gonna bring this arm up. Then you’re gonna pull your, let’s bring this under your triceps. And you’re gonna pull your triceps towards your body here. Just like that.

Really good for a lot of tension into that area as that’s being pulled.

And for people with any rotator cuff injuries, keeping that chin on the shoulder is especially important. Because it’s gonna keep that rotator cuff and shoulder in its socket. And this is a great triceps exercise. So I see a lot of people doing this one where you stand over your head. This is way safer because you’re stabilizing it with the gravity. And way more isolated too. Because you’re using the way the mat is and the way you’re holding into that area.

Triceps Mobility

The only thing stretching here is the triceps where when people are doing this one. You know, you winding up torquing your neck or not really getting the effect of the stretch. Also brings up a great combo. This next one may be a touch on the more on the advanced side. But most people should still be able to do it. You’re gonna pull your arm at three 90 degree angles. So this arm is gonna be 90 degrees to your body. We’re gonna bend the elbow 90 degrees, and then the hand 90 degrees. So three 90 degree angles.

And it’s important again. We’re gonna keep the chin pushing down on the shoulder. And then the entire stretch is gonna be performed with your other hand. You’re gonna use your hand to push. And you’re gonna go as far as you can until the fingers touch the floor. Now, if you can’t get this far, don’t worry about it. But I would recommend to not go any further than that. Because then you’re starting to really overstretch the, like you mentioned the shoulder there. So if you can get your fingers to the floor with this one, you’re good. You don’t really need to get it much further.

Safety First

Yeah, and just be careful with this one just even from a pain standpoint if you feel like a little bit. You’re definitely feel a stretching in there. But if you feel like something is kind of moving out of place, just hold it. You don’t have to get your fingers. It’s difficult what Jane is doing right here.

But this is an angle most people don’t know even how to hit. So being able to get to this one was great for any anyone that plays sports involving throwing. Like football, you know, baseball, whatever.

Thank you for watching this video we made for you. Hopefully these tips help your shoulder mobility! If you still have loss of mobility in your shoulder area and want to get checked out by our doctor at Genesis Chiropractic Clinic, call us at 215-343-3223. Or please Contact Us Here..