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Shoulder Stretching Routine | Stretches and exercises to improve Shouder Flexibility
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- Опубликовано: 2 апр 2017
- Pole dancers' main struggle is shoulder flexibility (guess why!). If the shoulders are too tight, the range of motion is limited in this area and it might lead to an injury. If you are naturally hypermobil, this usually leads to a lack of muscular support around the joints (body's attempt to move via the path of least resistance), which could be even more dangerous. So, the sweet spot is stabilization where it's too flexible and mobilization where it's too stable.
Dynamic and active stretches do exactly this - they elongate and strengthen the muscles at the same time. I've put my favorite shoulder mobility exercises in this video and you can totally do them at home. I'd also recommend to integrate the warmup exercises from the video into your regular training's warmup routine.
Which type of shoulders do you have and how do you handle it? Write down in the comments below.
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love this video! no explanations just demonstration! and in rapid motion! (sometimes the first minutes on tutorials are SO boring for the innecesary explanation!!) great great great video! congrats! New subscriber here!
Thank you! Glad you like it.
Thank you, this is super helpful and I love your choreo ideas!
Frankly telling you after doing a lot of search on youtube i came across your video...this is by far the most exhaustive video i have ever seen to improve shoulder flexibility...very good content ...let me try and see...thanks for sharing..
You should make this but slow version so we can follow along ❤️
This video is great ! Love the exercices, but can you do a follow along to see the repetitions/time we should do ?
Omg thank you!
Please make this a follow along!
You're the best! thank you so much
Thankyou for this. Hopefully it'll help me get into closed allegra quicker xxx
I swim a lot and it seems that might help me. Beginner on pole. 51 and am trying to figure out my back pain when I overdo it because it's so much fun. Decided I wlll practice yoga and/or do your warm ups. Thank you for your channel.
Hey! As long as it's just a sore back. Beware of pinching sensations. I recommend a 15min HIIT warmup for the pole.
Thank you! I love watching your dances too!
Thank you! More tutorials for the dancing side of pole dance (suitable for beginners) are coming soon. :)
Awesome video, I have super tight shoulders. How many reps/seconds do you do these for?
Avid Hunter Good question! For dynamic, warming up stretches I like to do 8-10 repetitions/counts and around 20 seconds in more passive stretches. But you can find your own rhythm and what works best for you.
How long do you take on each stretch
I love your leotard. Who is it by?
Thank you! Super comfy as well. It is by H&M. Look for "Body with mesh details" in the online shop. In white and black available, although black might be sold out.
How many reps and sets do you do for each stretch?
Hey! Thank you for the question.
It is actually not easy to talk in reps and sets about stretches. It is up to everyone to listen to their body, and to find out how often and how long certain area needs to be stretched.
Shoulders don’t need to be stretched as long as splits, since there are much more muscles and joints involved for the splits. It is easier and much more of a value to incorporate 10min of shoulder exercises/stretches into each training/stretching routine than 50min. Who wants to do 50min of shoulder stretches after all?! If you do the whole routine, which takes me personally about 15 to 20min with the warmup, then it most probably will be enough for one session.
The Resistance Band circles back and forth, as well as to the side should be at least 10 reps each. And I like to repeat them one more time later, to see how much closer I can get my hands after the stretches. But besides of that I’d recommend to spend about 3-4 minutes for each stretch and to breath for 20sec (or 3 deep breaths) in your deepest stretch.
I hope this answers your question. Let me know how you get along.
Hi. I injured my right shoulder (rotator cuff). I should be do more shoulder warm up before pole.
Definitely! You might also want to look for shoulder strength exercises.
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