Stretching and Mobility Exercise Notes

Warm-Up Exercises

• Open your chest: Focus on chest expansion.
• Clean your neck, shoulders, and back: Ensure movement is gentle and controlled.
• Hip Position: Be careful not to bend your hips during exercises.

Shoulder and Back Movements

• Effort into your stomach: Engage your core while moving.
• Hands on hips:
  • Move shoulders up and down lightly.
  • Pull shoulders back slightly for better posture.
• Open the front of your chest:
  • Gently pull elbows back with your back muscles.
  • If stressed, reduce the range of movements.
• Hand and Elbow Movements:
  • Pull hands from front to back, focusing on opening the chest.
  • Rotate palms toward the ceiling in a circular motion.

Neck and Spine Alignment

• Chin Position: Gently pull your chin in to maintain a long neck.
• Back Movements:
  • Bend elbows and curl your back while inhaling.
  • Exhale while curling your back further.
• Palm Movements:
  • Turn palms back and push them away gently.
  • Pull fingertips and collarbone behind for a stretch.

Elbow and Spine Stretching

• Elbow Positioning:
  • Bring elbows to your back and push them back.
  • Squeeze armpits gently while stretching spine.
• Side Elbow Movement:
  • Bring elbows together and open sideways twice.
  • Keep elbows in line with the sides of the body.

Conclusion

• Thank You: Appreciate the effort during the workout.
• Final Stretch: Important to include a stretch at the end.