How to do the best back of the shoulder, rear delt stretch to decrease shoulder pain, fast! Simple at-home mobility stretching exercise to improve flexibility!
Purpose:
Improve Scapular Function
Increase Shoulder Range of Motion
Focus:
Scapular Protraction (Rhomboids, Trapezius)
To start the rear delt shoulder stretch, grab a band, or stable object, anchored at shoulder height with one hand.
Turn inward so that your arm begins to wrap around your body and walk sideways away from the place of pull until your scapula begins to be pulled forward.
Move through different ranges while maintaining tension to find different tight spots.
To increase the shoulder stretch, move farther away from the anchor point or reach your opposite hand across the front side of your body.
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How to do the Pigeon Piriformis stretch to decrease knee and hip pain, fast! A simple at-home mobility stretching exercise to improve glute flexibility!
Decrease Hip Pain and Improve Your Glute Function!
The Piriformis Muscle is a small, but powerful muscle that assists with all of your glute muscle functions. When your Glute Muscles (the prime hip movers) are in a weak position the Piriformis assists to keep things working.
This muscle is very useful, but becomes tight when overworked, such as with athletes, or in those who sit often, as most of us do.
Use one of the following variations of this Pigeon stretch to decrease pain and improve hip function.
There are 2 Variations to the Pigeon Stretch:
The Raised Half Pigeon Stretch – For beginners or those with very tight hips.
The Full Pigeon Stretch – For those with proper hip function that want to maintain it.
Raised Half Pigeon Stretch
Purpose:
Increase Hip External Rotation
Increase Hip Flexion
Improved Hip Function
Focus:
Hip External Rotation (Glutes)
Hip Flexion (Glutes)
Find a flat raised surface, between the knee and hip height.
Place the lateral side of your lower leg against the raised surface parallel to your shoulders.
Extend and internally rotate your opposite leg behind you until you feel a stretch in your glute.
Move around in this position with control going from one side to the other with both a vertical and leaning torso positions.
Note: If you feel pain in your knee, then you likely have tight perennials (lateral calf muscles) and should free your foot by allowing it to hang off the edge of the flat surface until they are better mobilized.
Full Pigeon Stretch
Purpose:
Increase Hip External Rotation
Increase Hip Flexion
Increase Hip Extension
Improved Hip Function
Focus:
Hip External Rotation (Glutes)
Hip Flexion (Glutes)
Place the lateral side of your lower leg against the floor, parallel to your shoulders.
Extend and internally rotate your opposite leg behind you until you feel a stretch in your glute.
Move around in this position with control going from one side to the other with both a vertical and leaning torso positions.
Note: If you feel pain in your knee, then you likely have tight perennials (lateral calf muscles) and should free your foot by allowing it to be pulled in towards your hips until they are better mobilized.
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Learn how to decrease pain, improve performance and prevent injury with mobility exercises specific to your workout!
How to do the best triceps stretch to decrease elbow, shoulder, and wrist pain, fast! A simple at-home mobility stretching exercise to improve flexibility!
Purpose:
Improve Shoulder and Elbow Flexion
Focus:
Elbow Flexion (Triceps Brachii)
The triceps muscle’s main purpose is to extend the elbow joint. It is a relatively large muscle that makes up about two-thirds of your upper arm’s muscle mass.
If you want big arms and a strong Bench Press, then you need to have a big, strong and healthy triceps.
Use this stretch before and after your upper body workouts to improve your elbow mobility and decrease joint pain forever!
Also, make sure that you are building up your biceps strength at the same time. If one muscle overpowers the other in any joint, then it leads to joint pain and, eventually, injury.
*Only do this stretch after the muscle has had time to heal from injury or tendonitis.
Loop an elastic band to a solid object near the ground or position a stable object near shoulder height in which you can move under.
With the band, put your hand through and circle one time to bring the band together before grasping.
Grasp the band, or object, with your palm up and rotate 180 degrees so that you face away from it and bring you hand just over your same side shoulder.
Allow your elbow to raise high with your hand just over your shoulder.
To start the triceps stretch, keep your elbow in line with the band or tension, and take one small step away while leaning forward to bring the tension to your elbow joint.
Allow the pull to be focused on your elbow more than your shoulder.
To increase the tension, lean forward more and allow your elbow to flex fully.
Note: do not use a lot of tension unless you have a larger triceps that can handle the pull and if you feel a pinch in your shoulder, reset.
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Learn how to decrease pain, improve performance and prevent injury with mobility exercises specific to your workout!
How to do the best bicep stretch to decrease elbow, shoulder, and wrist pain, fast! A simple at-home mobility stretching exercise to improve flexibility!
How to do the Couch Hip Flexor stretch to decrease knee and hip pain, fast! The best, simple at-home mobility stretching exercise to improve flexibility!
The Best Hip Flexor Mobility Exercise
Purpose:
Increase Hip Extension
Increase Knee Flexion
Focus:
Hip Extension (Hip Flexors)
Knee Flexion (Quadriceps)
The Couch Stretch is one of the most important mobilization exercises for anyone who needs the proper hip function for their sport.
It was originally named for its ability to easily be done on a couch. Ironically, sitting for long periods is also what causes the need for the Couch Stretch.
When you sit for long periods your hip flexor muscles become shortened and tight. This decreases your overall hip function and is especially problematic for those looking to run faster, jump higher, and deadlift more as it affects these movements directly through decreased hip extension power.
Improper hip extension can have an effect on all other areas of the hip complex, legs, and lower spinal column. By practicing the Couch Stretch you can regain normal hip range of motion, and will be able to better utilize your hips for power and stability.
The two levels of the Couch Stretch are meant to focus on separate areas of the anterior hip-leg connection.
*Level two can only be performed safely will proper level one range of motion.
The Couch Hip Flexor Stretch – Level 1
Focus:
Hip Extension (Hip Flexors)
Begin on your hands and knees in front of a raised surface, in which your foot can dorsiflex over.
First, place one foot over the raised surface or flat against a wall and then set the other foot in front of you near your hands. Ensure that your hips stay in line with your shoulders as you flex forward.
Initiate the stretch by flexing your raised leg’s glute to push your hips forward slightly.
With control, flex in and out of the stretch holding for at least 2 seconds in each position.
To further increase the stretch, place your opposite hand on your raised knee and rotate away from the stretched leg while maintaining tension on your glute.
For an increased stretch, maintain a neutral spine and raise your torso until it is vertical.
From here you can shift slightly forward and back to increase the stretch. Maintain tension on your glute.
The Couch Hip Flexor Stretch – Level 2:
Focus:
Hip Extension (Hip Flexors)
Knee Flexion (Quadriceps)
Begin on your hands and knees with your feet placed flat against a wall behind you.
First, set one knee in the corner of the wall, with your shin vertical, and place the other foot out in front of you near your hands.
Then, push your hips back against your raised foot and then extend your torso against the wall while maintaining tension on your glute.
Lean forward and back under control, while holding each tense position for at least 2 seconds.
To further increase the stretch, maintain a vertical torso and neutral spine as you push your hips forward.
Note: If you feel tingling, burning, aching or any unnatural sensation stop immediately and reset or move to an easier mobilization exercise.
Get our Mobility Warm-Up Guide for more!
Learn how to decrease pain, improve performance and prevent injury with mobility exercises specific to your workout!
