3 Shoulder Mobility Moves Using A Doorway

KEY POINTS

#1 Side Bend

Bend through your rib cage

Leverage yourself away from the doorway with your bottom hand toward the doorway and slightly toward the floor with your top hand

Inhale into your rib cage

Hold for 10 breaths each side.

#2 Flip Your Grip + Sit Back

Make sure to keep the front of your shoulder resting back. Aka: Keep the ball with the socket! (To learn more about how set your shoulder WATCH THESE VIDEOS.)

Allow your shoulder blade to stretch up your back.

Try to make as much space as you can between your armpit and your hip.

Hold for 5 - 10 breaths each side.

#3 Doorway Y

Keep your rib cage in neutral. Aka, front ribs down. (WATCH THIS VIDEO for more on rib cage position.)

Alternately press your fists into the doorway and pull your fists away from the doorway. Use your shoulder blades (not your fists or the front of your shoulders) for this movement.

You should feel this exercise in your upper and mid back.

Perform 12 quality repetitions.

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