Mobility Monday: Down Dog at the Wall

For all the great KB swings, clean and jerks, pull-ups and snatches on deck this week we all need to make sure our shoulders are nice and mobile. One easy mobility exercise that can be done at home is Downward Dog with the help of a wall.

Screen Shot 2015-02-08 at 8.08.00 PM

WHY: The position stretches the pectoral muscles and chest. Increases overhead range of motion without putting weight on the shoulders.

HOW:
1. Facing a wall, step your feet back until you have to lean forward in order to put the palm of your hand flat against the wall. Make sure your feet are hips width distance apart with the second toes turned forward.
2. Lean forward to place your hands flat on the wall, shoulder height. The hands should be as wide as the width of your outer shoulders.
3. Keeping the hands shoulder height with the fingers spread wide, release the chest down between the biceps as much as possible (aka. put your head through the window).
4. Hold for 2-5 minutes or work up to that length of time in small bursts.

MODIFICATIONS: Bend the knees as much as you need. Turn the hands out slightly if shoulders are very tight. You may take the hands wider than shoulder width if you have severe limitations. You can also bend your arms at the elbow against the wall as seen below:
Screen Shot 2015-02-08 at 8.08.55 PM