Keeping The Shoulders & Hips Mobile

Shoulders and Hips – Let’s keep them mobile!

“Life is like an open book,” some say? or is it, ”Life is a Cabaret”? I’m going with the open book phrase today because it ties in with my mobility video! But in fact, if we act like an open book, as this video demonstrates, chances are our movement will be a little less painful and are chest can be a little more open. That means we can actually move those back muscles!

Those of you who have worked with me lately should do this exercise regularly as a warm-up. It stretches the chest muscles, and the head-turning helps warm up neck muscles too.

Notice I do it very slowly and segmented. Also notice my hips remain stacked, which is very important. On my third rep of this exercise, I let my hips go with my arms. This is incorrect, for our purposes, which is to open the chest and give us some thoracic mobility.

If you can, keep those hips square.

After about 8-10 reps opening your book, you can use the clam move to activate your glutes! Particularly your glute medius. A very important muscle to help rotate your hip, particularly when walking. It also acts as a stabilizer! Quite often it likes to sleep. The clam movement helps to wake it up for later exercises or for great walking.

Bring your arms in and make sure your head is in a neutral position not crunched or twisted. Use a pillow or towels to make sure alignment is straight! When doing this movement initiate movement from the hip, not from the knee or foot. Let the leg feel heavy. (like your brother)

If you do not feel activation from the hip, try holding at the top of the move for 2-3 seconds and then let down slowly! If that does not work there is always the band!!!

Hope you enjoy these chest and hip openers! Please let me know if you have any questions!
Open those books and dance like you are in a Cabaret!!

Need a mat so that you are not laying on the hard ground? You can get mat like the one I am using in this video right here… 

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