Mastering Shoulder Mobility with Bodyweight Exercises

Mastering Shoulder Mobility with Bodyweight Exercises

Hey there, buddy. It’s your old pal Jack Burton. Now, let’s talk about shoulders. Those things we usually use to shrug off bad days and heavy loads, but they got a secret life of their own, and it’s time we gave ‘em the attention they deserve. Thanks to my good friend Rob Shoecraft over at Three Storm Fitness, we’ve got a whole toolbox of bodyweight exercises that’ll have your shoulders moving like a well-oiled rig on a midnight run. So, buckle up, ‘cause we’re diving into some tricks to master shoulder mobility without ever needing to touch a dumbbell.

The Art of Push-Up Pluses

Alright, picture this: you’re getting down into a high plank position, like you’re about to do a push-up but with a twist. Rob and I call these things push-up pluses. It’s like a push-up’s cooler cousin who knows how to party but also gets the job done. Hands about shoulder-width apart, maybe a touch wider. Now, here’s where the magic happens. Clench those glutes, folks, because we’re not about sagging anywhere. Keep it tight.

Now, squeeze those shoulder blades together like you’re cracking a walnut back there. The key is keeping your arms straight. It’s gonna feel like you’re doing something wrong, like those folks watching you think you’ve lost your mind. But who cares? You know what you’re doing, and you’re getting those shoulders and scapulae dancing to their own tune.

The YWTL Symphony

Now, let’s move on to what Rob likes to call the YWTL series. It’s as fancy as it sounds, like we’re composing a symphony of shoulder mobility. You start by lying flat, reaching your arms into a giant Y – like you’re celebrating a touchdown in the game of life. The trick is to keep your forehead and feet planted while reaching up without straining that lower back. It’s all about those shoulders, not your lumbar, pal.

Once you’re comfortable with the Y, move to a W. Keep the hands reaching for the sky, squeezing those shoulder blades together. It’s like giving a hug to the air. Then, move to a T, experimenting with thumb angles. Feel it in the rear delts, and if you find yourself cramping, don’t push it. Just go as high as you can without compromising form. Finish with an L, reaching up, feeling like you’re pulling against gravity.

Arm Haulers: The Yes Officer Drill

Oh, the arm haulers. This one’s fun. Picture this – hands off the floor, reaching up, and then pulling back like a compliant citizen saying, “Yes, officer!” Keeping those wrists together is key. It’s not about how far you get; it’s about doing it right. If your wrists only come so far, that’s okay. You’ll get better as you build strength and mobility.

The Underrated Power of Arm Circles

You remember those old school arm circles from gym class? Turns out they weren’t just for show. They’re like the unsung hero of shoulder mobility. Start with tight circles, then gradually widen them out, keeping it controlled. Imagine you’re not just doing circles; you’re crafting a masterpiece. Keep those shoulders packed tight while you’re at it.

The Handstand Scapular Retraction: For the Brave

Now for the grand finale – if you’re feeling brave, like you just won a high-stakes poker game, try some scapular retractions in a handstand. It’s under load, looks cool, and feels like you’re defying gravity – just ignore the big hairy belly if you got one, like I do. Squeeze those shoulder blades together, arms extended, and when you’re done, kick off the wall like you’re dismounting from a mighty steed.

Final Thoughts: Roll with the Shoulder Punches

So, there you have it, folks. Mastering shoulder mobility with nothing but your bodyweight and a bit of grit. Remember, it’s not just about getting those shoulders moving; it’s about freeing them up to do what they’re meant to do. Ol’ Jack Burton always says, “The road might be bumpy, but as long as you keep rolling, you’ll get where you need to go.” So give these exercises a whirl, and let Rob Shoecraft’s wisdom guide you to shoulder greatness. And remember, as always, you got this, because you’re the one steering the rig.