Day 3 – Shoulder Stretch | 5-Day Flexibility Challenge

Day 3 – Shoulder Stretch | 5-Day Flexibility Challenge


Today’s stretching areas of focus are
the shoulders and chest. we will practice a shoulder stretch. this arm position is
used in a yoga pose called cow face pose. you may want to grab a yoga strap a belt
from your closet or a hand towel to make this pose more accessible. come to any
comfortable seated position. inhale, extend your right arm to the sky. exhale,
bend your elbow and place the palm of your hand on your back. inhale, extend
your left arm to the side with your thumb pointing downward. exhale, bend your
elbow and place the back of your hand on your back. let the breath continue to
flow. hook your fingers together. if you’re unable to hook your fingers today,
use a belt or a hand towel between your hands in order to maximize the benefits
of the pose. hug your right elbow toward your head and move it back in space
until it’s centered over your armpit. soften your shoulders away from your
ears. lift your chest as you gently pull your
low belly in. we will stay here for two minutes.
to focus on our flexibility, we will incorporate three principles. number one,
relax your body. muscle stretch best when they are relaxed. use as little energy as
possible while staying in this pose. number two,
use 4:8 breathing. inhale, to the count of four through your nose and then
exhale to the count of eight through your nose. this slow breathing with
lengthened exhales stimulates the parasympathetic nervous system which
allows your body to welcome the stretch instead of your body’s natural reflex to
resist the stretch. number three, meet or beat your hold time. the recommended hold time for this pose is two minutes. however, always on your body
and release when it feels right for you. then, document your time. the next time
you practice this pose practice for the same amount of time or longer as you
move toward the recommended hold time. keep using your breath to stay connected
with the present moment and to aid in releasing tension throughout your body.
we are almost there. with your next inhale, extend your right arm to the sky.
exhale, release it. inhale, extend your left arm exhale. release it. now let’s do
the other side. inhale, extend your left arm to the sky. exhale, bend your elbow
and place the palm of your hand on your back. inhale. extend your right arm thumb
pointing downward. exhale, bend your elbow and place the back of your hand on your
back. let your breath continue to flow. hook your fingers together. if you did so
on the other side, use a belt strap or hand towel between your hands in order
to maximize the benefits of the pose. hug your left elbow toward your head
and move it back in space until it’s centered over your armpit. soften your
shoulders away from your ears. lift your chest as you gently pull your
low belly in. scan your body and see if there’s any more tension you can soften
throughout it. incorporate 4:8 breathing. inhale to the count of four
through your nose. then, exhale to the count of eight through your nose. keep
breathing using this ratio with your own rhythm.
this shoulder stretch opens the chest and relieves tension in the shoulders.
even so, you may feel the stretch in your upper back chest outer arm or armpit. it
can vary from person to person, arm to arm,
or day to day. this stretch is useful to counter the effects of working at a
computer all day, doing repetitive motions at work or in workouts, or
lifting weights. flexibility and strength in the shoulder are important to reduce
the risk of injury and shoulder dysfunction. let’s finish with a round of
breathing together. inhale through your nose 1 2 3 4. exhale through your nose 8
7 6 5 4 3 2 1. we are finished. with an inhale, extend your left arm to the sky.
exhale, release it. inhale, extend your right arm to the side. exhale, release it.
shrug your shoulders to reset your body. I look forward to seeing you in the next
video.

5 thoughts on “Day 3 – Shoulder Stretch | 5-Day Flexibility Challenge

  1. Greetings. I definitely noticed a major difference from my right arm and stretching my left arm. I’m right handed so when that arm was on my back I immediately felt it in my shoulder. Gonna stretch way more and definitely practice my breathing techniques.

  2. Done. Man my right shoulder was tight. It felt more comfortable with the right arm reaching down than up. But I kept up with it.

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