Fitness /  Shoulder Mobility Session 1 (10mins)

  • Round the world shoulder mobility

    • Description:

      Start with 30secs of slow arm circles to loosen off the shoulder before going into this first exercise. If no weight plate is available for you to use, a racket will suffice

    • Exercise Notes:Work through 10 slow rotations around the head in one direction, then repeat for 10 rotations around in the other direction

    • Minutes on exercise:2:00

  • Chest opener

    • Description:

      Keep the contraction at no more than an 80-85% effort, then really consciously relax and breathe out as you push through into the stretch

    • Exercise Notes:Work through 4 reps of 10secs stretch to 10secs contraction on each arm

    • Minutes on exercise:3:00

  • Prone shoulder opener

    • Description:

      Gradually take each repetition a little further, keeping the grip wide to reduce strain on the shoulder. If no exercise band is available, a pole or an extended skipping rope will suffice

    • Exercise Notes:Work through for 10 reps of the exercise

    • Minutes on exercise:1:00

  • Wall angel

    • Description:

      Practice slow and controlled breathing through the movement, ensuring you keep your scapula, wrists, and elbows in contact with the wall throughout

    • Exercise Notes:Work through for 10 complete reps of the exercise

    • Minutes on exercise:2:00

  • Scarecrows

    • Description:

      Keep your elbows up in line with the shoulders, trying to keep your scapula and upper arms in contact with the wall throughout the rotation portion of the exercise

    • Exercise Notes:Work through for 10 complete reps of the exercise

    • Minutes on exercise:2:00

  • Overhead standing shoulder opener

    • Description:

      Keep the arms held wide to start, gradually bringing them close together on each rep. If no exercise band is available, a pole or an extended skipping rope will suffice

    • Exercise Notes:Work through 10 reps of the exercise

    • Minutes on exercise:1:00