Foundations: Foundation: Shoulder Mobility & Stability
Quick Intro: Pinwheel
This exercise is very similar to Telescope Arms (here), but the shoulder blade rotates instead of protracting and retracting. Make sure you can perform telescope arms before tackling this.
🌟 Mobilising the shoulders.
🌟 Coordinating the movements of the spine, shoulder, arm and head.
A quick “how to”…
🌟 Lie on your side with a small cushion or bolster under your head as a support.
🌟 Bend your knees and hips to 90 degrees and place your hands on top of each other.
🌟 Reach out your top arm away from yourself and allow your torso to rotate.
🌟 Keeping your elbow straight, describe a circle going overhead and around your torso.
🌟 You’ll find that you’ll need to rotate your arm as it passes overhead.
🌟 Breath into your stretch to enhance it.
Hints & Tips:
🌟 Move as smoothly as possible through the full range of motion and coordinate the rotation of the hips, torso and
🌟 Keep your knees together as you move through the full range of movement
🌟 Reach your knees and arm away from each other as you move through the circle.
🌟 If you encounter discomfort, try exhaling to ease the pressure on your shoulder as it passes overhead.
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