5-Minute Shoulder Mobility Routine For Better Posture

This beginner-friendly shoulder mobility routine is designed to improve shoulder movement, reduce stiffness, and support better posture. Using just 3 simple exercises, you'll explore your shoulder's full range of motion while building awareness and control. This is optional, but if you want to go the extra mile, you'll need 2 cans of tomatoes, chickpeas, beans, or any light object you have at home. In the video I use one, but you should two, one for each hand. The first time through takes about 6 minutes with the explanations, but once you're familiar with the movements, you can complete it in around 5 minutes.

Transcript

Hello everyone, My name is Pedro Ivala and in this video I want to take you through a 5-6 minute shoulder mobility routine. Cool, This is going to help you a lot with posture. And for this one, All you need is a can of tomato chickpeas or whatever you have at home. Okay, So we're going to start with exercise one. Shoulder CARS. CARS stands for Controlled Articular Rotation. Make sense? So, This is meant to be very slow and controlled. Okay, So hands closed. Shoulders back, Core tight. Now from here, Have your thumb up like this. You're going to move. As far up as you can until you hit the end okay now your biceps should be almost kissing your ear from here notice my thumb is facing back i'm going to start to twist in my thumb like this so i can rotate and create more room on my shoulder and I can move back even further and I'm gonna keep on moving look at my thumb as I'm rotating it down. All the way exploring the full range until. . . Can you see here? My hand and my thumb is now facing back. Now I'm going to do the opposite. My thumb is going to go back towards the wall behind me and I can't go any further. So what I'm going to do, I'm going to twist back. We're going to do this, OK? In. And now I'm gonna keep on raising my arm. As I'm twisting my hand until my bicep is closer to my ear and I'm going to come down. Okay? Up. Twist all the way. Down, Back up. Twist. Good, One more. All the way up nice and good try not to move your upper body okay the goal is to only move your shoulder joint remember controlled articular rotation if you have any pain or any pinching anywhere throughout this movement try to reduce the range we're done with the right let's move on to the left So what do I mean by reducing the range? Instead of going all the way back here, Maybe you can stop here, Okay? And then you can start to rotate, Respecting your range. You're going to come down. This movement should be pain free. Okay. So again, Be curious about it and find a range that doesn't cause you any pain. For you, For some of you, Might be here. And that's enough. Over time, You're going to build. Okay, All the way back. Now? And you might find some differences between the right and the left. Left side of your body and that's normal. The difference is too dramatic. Do 2-3 more sets on the worst side. Good, Let's move on to exercise two, Scapulas. All fours. You're going to move your shoulders forward, Create this hump. Show this back. Forward. Back. That's all we're doing here. All fours, Hands under your shoulders, Knee under your hips. Push it out, Create this hump. Sink your chest, Keeping your elbows straight. Out. In three we're going to go for 10 4. Five. Six. Seven. Eight, Two to go. Nine. And very good. Okay, Now. The whole structure on your upper body should be very warm now. Now we're going to get the can. Ready? All right, Here's the can. So I'm gonna lie down on the ground. With my face down, Elbow in line with the shoulder, Okay? Hands at a 90 degree angle. I'm gonna be lying down like this, Okay? So you can start without. It can. So this is what we're gonna do, Yeah? You're gonna try to change sides as you're facing down. Here's what we're gonna do. Lying down. Okay? Easy? Alright, So some of you might get cramped. That's okay, Just loosen up. I just got one right here, My traps. So we're going to go for about five reps. Here we go. Four, Last one. Bye. Change sides. If this is too easy, You use the can. I'm going to use it right now. Here we go. One. Four. And that's it! This is your shoulder mobility workout. Again, If you have any pain, Stop. Maybe try to reduce the range. And if you have any questions, Let me know, Let me know. Type down below and I'll help you out. I'll see you later.