How to do the best rotator cuff stretches to decrease shoulder pain, fast! Simple at-home mobility stretching exercises to improve flexibility and increase your bench press!
Your shoulder is the most moveable joint in the body and without proper Rotator Cuff Strength and Mobility, you will likely feel pain almost every time you work your shoulders; such as during the Bench Press and Military Press.
To fix your shoulder pain forever simply learn how to move properly and keep your rotator cuff healthy with these exercises.
How to do the best hip adductor stretches to decrease knee and hip pain, fast! Simple at-home mobility stretching exercises to improve flexibility! Open your tight hips to prevent knee caving during wide stance Squats and Sumo Deadlifts!
Lay on one side with your hips flexed 90 degrees and legs extended, close to a wall.
Scoot yourself up towards the wall so that you are sitting against it sideways.
Raising your legs, rotate so that you are sitting against the wall with your legs directly over your hips and back pressed into the floor.
While keeping your back pressed into the ground and legs fully extended, allow them to slide down the wall in opposing directions until you feel a stretch in your inner thighs.
Relax into this position, allowing your legs to fall as far as they can.
To increase the stretch, flex your glutes to abduct your legs further or use contract and relax techniques.
Wall Squat Hip Stretch
Purpose:
Improve Squat Mobility
Improve Hip Flexion
Improve Leg Abduction
Focus:
Hip Flexion (Upper Hamstrings)
Lay on your back about 6 inches from a solid wall (avoid drywall).
Place your feet flat against the wall in your squat stance while still staying relaxed with no stretch.
Before you begin, brace your core and press your spine into the ground so that you lay completely flat with your hips down throughout the stretch.
To begin, start walking your feet down the wall slowly until you no longer can without assistance from your hands.
In this position, you can press into the wall to increase the stretch or use your arms to press your knees out farther.
Next, use your hands to assist in pulling your feet down lower on the wall or reset closer to the wall.
Your feet should always be flat against the wall.
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!
How to do the best lat stretches to decrease back and shoulder pain, fast! Simple at-home mobility stretching exercises to improve flexibility and increase your pulling strength!
Overhand Lat Stretch
Purpose:
Improve Shoulder Flexion
Focus:
Shoulder Flexion (Latimus Dorsi)
Grasp a stable object, near your head height, with an overhand grip (palms down).
While maintaining a neutral spine and hips square, extend the same side leg behind you as you lean forward until you feel a stretch in your armpit or lat.
With your arm and leg fully extended keep a forward torso lean as you attempt to push your head through, in front of your arm.
Work through the tension in this position by internally and externally rotating your torso.
Try to press your armpit towards your front hip.
If you can flex your arm beyond your ear then this movement is not necessary.
Underhand Lat Stretch
Purpose:
Improve Shoulder Flexion
Focus:
Shoulder Flexion (Latimus Dorsi)
Grasp a stable object, near your head height, with an underhand grip (palms up).
While maintaining a neutral spine and hips square, extend the same side leg behind you as you lean forward until you feel a stretch in your lat.
With your arm and leg fully extended keep a forward torso lean as you attempt to push your head through, in front of your arm.
Work through the tension in this position by internally and externally rotating your torso.
Try to press your armpit towards your front hip.
If you can flex your arm beyond your ear then this movement is not necessary.
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!
How to do the exaggerated lunge hip flexor warm-up exercise to decrease knee and hip pain before Olympic Weightlifting!
Purpose:
Improve Hip Extension
Strengthen Hip Extended Positioning
Focus:
Hip Extension (Hip Flexors)
How To Do The Exaggerated Lunge Stretch
While keeping your hips square, place one foot on a raised surface (12-20 inches high) in front of you and the other behind you.
Keep your front foot pointed forward and slightly internally rotate your back foot as you extend your leg behind you.
Keep your torso vertical, core braced and tension on your rear glute as you bend your front knee to initiate the stretch.
When you feel the tension in your hip flexor, hold that position.
To increase the stretch you can flex your glute to further press your hips forward or flex and extend your posterior knee slightly to find other tense positions to hold.
View our Complete Warm-Up Guide for more!
Learn how to decrease pain, improve performance and prevent injury with mobility exercises specific to your workout!
How to do the best chest stretches to decrease pec and shoulder pain, fast! Simple at-home mobility stretching exercises to improve flexibility! Plus, keep your shoulders working properly and increase your Bench Press.
