Day 20: Upper Back and Shoulder Mobility

Want better shoulder mobility? Download Day 1 of our Shoulder Mobility Program for free:

Welcome

Welcome to Day 20 of the 30 Days of Warm Ups and Movement Prep.

Today we will be working on upper back and shoulder mobility exercises and drills.

If you haven't already, download our 30 Day Challenge Guide.

The 30 Warm Ups and Routines in this guide are meant to be used before or after a training session.

Each day was originally designed to be done for 30 minutes, however, with much testing and feedback, 15 minutes is now recommended.

These sequences are designed to be done for the allotted time (15 minutes) working through the reps at a low to moderate pace.

Day 20 - Upper Back and Shoulder Mobility

Today is day 20 of the challenge and we will be focusing on upper back and shoulder mobility drills and exercises.

Movements

  • Tissue Prep; 60"
  • 10 Rib Pulls / Side
  • 3 Baby Get Ups / Side

Tissue Prep

We are prepping the tissue, not trying to break it apart. Don’t roll so hard it is painful. Use this as a time to lightly tenderize yourself.

Rib Pulls

Lie on your side facing a foam roller. Bring your top knee on to the foam roller. Make sure your hip is exed above 90 degrees to lock the low back. Use your bottom hand to pin the top knee against the foam roller. Reach under your torso with the top hand and “grab” your ribs and pull yourself open. Turn your head in the direction you are rotating for maximal benefit.

Raise the foam roller as high as necessary so that the drill is comfortable. As you improve your mobility, your top knee will get closer to the ground in the starting position.

Baby Get Ups

What we are calling “the baby get up” is really just the rst 3 steps of the Turkish get up. There is a separate movement in developmental kinesiology called a “baby get up”. That is not what we are showing here.
In this movement, always make sure you are looking at the kettlebell and keeping your shoulders away from your ears. In each step of this movement, check to make sure your shoulders are actively been drawn away from the ears.

What’s Next

Head over to Day 21.

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