EXPLORING HOLISTIC TRAINING

FOR SPORTS AND FITNESS

BODY

BEFORE

SKILL

BY JESSICA ZOO

CHRISTENSEN

Shoulder & Chest Stretches



Our modern lifestyles cause a huge problem for our shoulder and chest flexibility. Hours spent hunched over books, laptops and phones, offset only by excessive chest and shoulder contractions at the gym.

WHY IS THIS A PROBLEM? Tight chest and shoulders can result in:

  • Bad posture / backaches

  • Poor shoulder flexibility/mobility for movement and sports

  • Increase the likelihood of shoulder and back injuries


This particular chest and shoulder sequence incorporates elements of Yoga, Dance, Gymnastics, Biokinetics and Pilates that significantly improve shoulder flexibility. Ideally, done with a medicine ball as part of a warmup circuit or at home. Try this twice a week for one month to see immediate benefits, and feel your chest/shoulders opening up as you are supported by the medicine ball underneath.


If you do not have an exercise available, you can replicate some of these exercises with most objects, a sofa, swedish wall bars, ballet bars. The key with these exercises is:

  1. Keep core engaged with tailbone tucked UNDER

  2. Rib cage wants to poke out and to the front: actively tuck it under by rolling ribs under your sternum

  3. Keep shoulders square and always forward: don't allow the movement to pull your shoulders backwards.



HOW TO USE THIS TRACK:

  • ALWAYS warm up with at least one track from the WARMUP playlist first

  • Use these tracks either as part of your flexibility training or part of your cool-down

  • Deep flexibility/hyper flexibility training should NOT be performed before a heavy training session - leave this for the end or after your practice

  • Ensure the room is warm enough for you to stretch

  • Wear long layers if the room is cold

  • Don't ever force a stretch: soreness / being uncomfortable is ok

  • Focus on geometry and alignment of your positions

  • Breathe deeply (breathe OUT as you deepen the stretch)

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The BBS Training Method offers an individualised approach to fitness through flexibility and mobility. BODY BEFORE SKILL™ brings together a blend of techniques that focus on movement optimisation, flexibility and development of lean body mass. 
It combines knowledge and techniques from a variety of fields including gymnastics, ballet, barre, pilates, callisthenics, yoga, martial arts, movement science, sports performance, cheerleading and is continually evolving to explore our real-life superpowers. Each workout is carefully crafted to blend the joy of movement, music and exercise science for an optimal online training experience.

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