Overhead Mobility Routine
Recommended Frequency:
Every week on Monday, Wednesday, Friday
You can customize this routine to suit your needs, so anything you don't like, change or skip it!
Half Eagle Hangs
The Half Eagle Hang is a stretching exercise that targets the glenohumeral joint, encouraging internal rotation and full flexion of the shoulders. This movement helps to improve overhead mobility by teaching the shoulder joint to internally rotate, allowing for a more comfortable and efficient overhead position. 🙌
Benefits:
- Increases shoulder flexibility and range of motion
- Improves overhead positioning for activities like handstands and weightlifting
- Reduces risk of injury by promoting proper form and alignment
Hold the stretch
Unilateral Lat Stretch
The Unilateral Lat Stretch is a targeted exercise that lengthens and stretches the latissimus dorsi (lats) on one side of the body at a time. By side-flexing and rotating the spine, this stretch allows for a deeper stretch of the lats, improving overhead mobility and reducing inhibitions during overhead movements. 💪
Benefits:
- Increases flexibility and range of motion in the lats
- Improves overhead positioning by allowing greater arm extension
- Reduces risk of injury by promoting proper form and alignment
Hold the stretch
Unilateral Pec Stretch
The Unilateral Pec Stretch is a targeted exercise that lengthens and stretches the pectoral muscles on one side of the body at a time. By twisting and rotating the upper body, this stretch allows for a deeper stretch of the pecs, improving overhead mobility and reducing inhibitions during overhead movements. 💪
Benefits:
- Increases flexibility and range of motion in the pectoral muscles
- Improves overhead positioning by allowing greater arm extension
- Reduces risk of injury by promoting proper form and alignment
Hold and contract
Thoracic Spine Rotation
The Thoracic Spine Rotation is a dynamic stretching exercise that targets the mobility of the rib cage and thoracic spine. By rotating the upper body and performing isometric contractions, this exercise helps to increase thoracic mobility, which is essential for achieving proper overhead positioning and reducing inhibitions during overhead movements. 🔥
Benefits:
- Improves thoracic spine and rib cage mobility
- Enhances overhead positioning and range of motion
- Reduces risk of injury by promoting proper form and alignment
Repeat the cycle
- 💪Increased Shoulder MobilityThe Half Eagle Hang helps to increase shoulder mobility and range of motion by encouraging internal rotation and full flexion of the glenohumeral joint. This improved mobility can lead to better form and performance in overhead activities like handstands and weightlifting. 🏋️♀️
- 💪Improved Lat FlexibilityThe Unilateral Lat Stretch helps to improve flexibility and range of motion in the latissimus dorsi muscles, which are crucial for overhead arm extension and positioning. By stretching the lats unilaterally, you can achieve a deeper stretch and reduce inhibitions during overhead movements. 🏋️
- 💪Increased Pec FlexibilityThe Unilateral Pec Stretch helps to improve flexibility and range of motion in the pectoral muscles, which are crucial for overhead arm extension and positioning. By stretching the pecs unilaterally, you can achieve a deeper stretch and reduce inhibitions during overhead movements. 🏋️♀️
- 💪Improved Thoracic MobilityThe Thoracic Spine Rotation exercise helps to improve mobility in the thoracic spine and rib cage, which is essential for achieving proper overhead positioning and reducing inhibitions during overhead movements. By increasing thoracic mobility, you can enhance your range of motion and reduce the risk of injury during activities like handstands and weightlifting. 🏋️♂️
What do I need to start this routine?