Simple Stretches for a Painful Shoulder, Part 3
Andy McKenzie is an expert in bodyweight and core training. This week, in the last of his three-part series on fixing painful shoulders, Andy explains an excellent drill to get our upper body into alignment.
Having a problem with overhead pressing movements isn't neccessarily indicative of a previous shoulder injury. Most of us don't spend enough time with our arms above our heads through our daily lives. The hanging ninety-ninety stretch is a great way to incorporate time in this essential position.
We want a ninety-degree bend at the hips and knees, and we are aiming for a straight line through the wrist, elbow, shoulders, and hips. To perform the drill:
- Grip the gymnastics rings tightly
- Relax into the stretch
- Pull your chin in towards your neck
- Get your ears in line with your biceps
- Squeeze your abs, and flatten your lower spine
- You will feel a nice stretch through the lats
- Try to push your butt to the floor to increase the range of stretch
To increase the stretch further:
- Place your knees on the floor so they are in line with your ears
- Squeeze your abs tight
- Drop your ribcage down
Try this drill for sixty seconds of a two-minute rest interval. Post any questions to comments!
Check out the other videos in the series: