20 Minute Upper Body Stretch | IGNITE – Day 21

03Jun

20 Minute Upper Body Stretch | IGNITE – Day 21

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Video Transcript

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what’s up guys it’s sydney and this is your 20 minute upper body stretch so grab your mat and let’s get started [Music] what’s up guys i’m so excited that you’re here today taking this time for your upper body muscles you know how big of a fan i am of mobility we’re going to work everything from the hips up today so we’ll go back chest triceps biceps shoulders and your neck and trap muscles okay so we’re going to start off we’ve got 20 stretches to rock through i’ll have you move into and hold each one for about a minute so we loosen up as we go ending with a nice deep neck stretch okay so first stretch i’m going to have you do is take your left arm across your body and let’s go here in three two one big pull okay left arm across and i’ll kind of talk you through how to as you start loosening up how to progress this a little bit more okay so for this one you should feel it in the back of your shoulder and your tricep and your back a little bit okay go ahead and let yourself pull a little bit more okay maybe you can get your shoulder closer to your chin here we go and the last half here i want you to go ahead and let yourself turn a little bit so we add in a little bit deeper stretch in the back okay so we’re pulling all the way you should feel it from your pinky all the way back to your tailbone okay and hold here for five four three two and one all right drop your arm down we’re gonna do the same thing for the other arm okay so pull right across your chest there you go and just kind of getting sorry trying to avoid my mic here try to get situated okay feel the stretch where you’re supposed to feel it keep your thumb facing the ceiling okay i’m feeling this all in my shoulder and my back all right let’s go ahead and pull a little bit further there we go good and you should feel as you get closer to the end of each minute it starts to loosen up a little bit okay go ahead and let yourself turn and pull just a little bit more good job feel it in your back keep pulling here that’s it five four three two one and rest take that left arm up over top grab onto it with your right hand and pull over [Music] there we go big reach and first i just want you to start with a nice straight spine okay there you go and you’re going to feel this one moving down from your back into your lats even into your intercostals and serratus muscles in your ribs okay step a little bit wider for me and i want you to arch over okay [Music] there we go big pull [Music] four three two one and good let’s take it back over to the other side good big overhead right arm stretch there we go start up straight i guess i started you nice and wide start up straight and the whole progression of the whole minute stretch today is just to get you to feel what happens when you hold okay so we’ve got 20 stretches each one gets its own time okay go ahead and step a bit wider and arch it over good and as you step wide and start to arch you’ll start to feel it hit a little bit lower here we go good job 15 more seconds keep pulling over good seven six a little more arch five four three two great job release your hands from overhead and now i want you to grab your hands together behind your back step a little bit wider and as you shove your arms down to the floor i want you to open up your chest by squeezing your shoulder blades together okay and this one you can kind of move in and out of so you can open and then relax for a second okay open again and as you squeeze your back when your back contracts your chest has to relax great job got just about 15 more seconds on this one push down with your arms shoulder blades pull back that’s it five four three two one and beautiful have a seat let’s go crisscross applesauce with our feet okay and i want you to put your hands on your knees we’re going to move from chest to back now so hands on your knees roll back onto your sit bones and even up to the top part of your glutes and i want you to reach your shoulder blades away as you hold on to your legs you’re arching and see curving your back okay this is releasing some tension that you might be holding on to around your shoulder blades okay as you start to feel okay you can grab whatever feels comfortable to you and start to maybe dip your chin down to your chest this is meant to look very slouchy okay and if you’re tight up top here you might feel like you’re barely getting anywhere just think of someone tying a rope to your spine and pulling it straight back that way okay right from the middle and good come up top now let’s take your feet on the ground and i want you to just rotate left and right okay if this feels okay to you hold for about three seconds and switch good placing your hand on the outside of your opposite leg pushing to rotate there we go three seconds feel your thoracic spine kind of loosening up here great job you’ve got about five more seconds three two one all right let’s flip it over onto all fours good job with that rotation okay i want you to go nice and wide now so knees are just right under your hips i want you to open up your arms and shoot your elbows out to the side okay and dip your nose or your forehead down to the floor getting a good stretch across the front of your body okay so you should feel this in your biceps your chest your shoulders your anterior deltoids good come up for a second if you need to i’m just trying to get this big arch from elbow stretch stretch stretch to the other elbow great job see how my elbows go right out to the side one more let’s hold here for five four three two one and good stay on your knees and i want you to shoot your hands out forward now give me the pinky edge of your finger down onto the mat leave your hips up nice and high okay and we’re pushing down so you feel a stretch here in your lat muscles the big muscles in your back okay if you need to dial this back a little bit you can always lift up okay but i want you thinking of that same kind of curve from your pinky finger all the way back to where your lats attach to your back good you can do this on the edge of a counter you can do this on the edge of a bookshelf on your couch anytime you can prop your hand up on something and then dip your head down below it it’s going to be great for your lats [Music] beautiful big deep stretch you’ve got five four three two one walk your hands back in under your shoulders and now give me your left arm under your body we’re gonna bend and take that shoulder down to the floor using your top hand push and twist good and this one is a bit of thoracic rotation but also you can kind of close down and put your chest onto your bicep and feel a really deep stretch in your shoulder and your back so you can kind of rotate between that push to rotate and then close down to stretch there you go feel it loosening up that’s good that’s what we want [Music] good hold here for five four three two one all right come back up onto all fours and we’ve got the same stretch on the other side okay so take your right hand under your body dip it down use this top arm to press and twist and then when you feel ready or if you feel like you want to hit that back a little bit more close your chest down for a second keeping your shoulder flat and then push to rotate great job i hope you’re feeling great i know a lot of times we stretch and we address mainly the hips and the hamstrings the back okay the back is crucial to everything because that’s where your kind of control center of your body is your spine and your brain okay they all connect to kind of run things for your body but a lot of times we address the areas where we’re sore instead of thinking maybe this area is just tight right all right come back up and put this arm down the one that was just under your body the other arm i’m going to have you push away and i want you to put your forearm down onto the floor okay other arm is still anchored to the floor and you’re going to push here to open and stretch across your chest good and you can kind of roll in and out of this one too if your arm gets tired come up just kind of shake it out for a second this is all just for you to feel things loosening up okay forearm down press and open keeping your arm down great work come out of it when you need to we’ve got about 15 more seconds here okay last big deep stretch i want you to push more feel yourself loosening [Music] great job four three two come on up hands under your shoulder and we take the other arm away okay so slide your right arm down get the forearm to the floor use your opposite hand as you look over press and open good and as you can see i like to look away from my stretching arm just to give it a little bit more emphasis great job come on keep opening that chest up you’re doing great [Music] yeah good come out of it if you need to for a second got about 20 seconds left here i hope you can feel things loosening up maybe not where you’re stretching right now good job i know i definitely can feel my back loosening up getting a little bit of tension out of my neck and good come on up and let’s go into a seated position okay just on your knees i want you to take your right arm put your hands down on the floor and turn your fingers back towards your knee okay you can press your palm down or you can just bend your elbow and we’ll work on a forearm stretch okay so you can kind of vary between these two whatever feels best for you but you want to feel the muscles here and your forearm getting a good stretch there we go all right let’s go ahead and flip your hand over so now you have the top of your hand on the ground okay this one i never put any weight on it i just like to lean up a little bit more and you can angle your arm however it feels good to you but you should feel this one more on the top part of your arm there you go all right let’s switch it over to the other hand same thing you’re going to put your fingers back facing your knees and pull and if you don’t want to be on your knees you can always stand up and just do this okay use your hand that’s kind of the surface of resistance good all right let’s flip it over onto the top of your hand play with the angles here i’ve always said i kind of like to turn mine out a little bit hits right on the top part of my forearm muscles if yours feels better here that’s okay just kind of get to know your body and where it feels tight and if this one doesn’t feel good you can go right back over to this guy okay all right good relax your wrists for a second and let’s go over to a quadruped position again i want you to keep your arms locked right here and i want you to actually take your torso and circle your shoulders okay so think of your ribs moving forward up back and down and we’re just mobilizing your shoulder blades here okay so you don’t need to arch your back or dip up and down you just need to kind of move your torso around your rib cage or around your shoulders and let them stretch as you sink up and down good switch directions now there we go we hold a lot of tension up top here good three two one more circle and good all right let’s flip it back over to have a seat crisscross applesauce and we’re going to work on traps and neck muscles here okay so our last four minutes we’re going to start taking the right ear to the right elbow okay and just put your hands on your knees keep your spine nice and tall so you’re not reaching over with your whole body everything is straight except for right when you get to your neck or your collarbone is tilted over okay place your hand on top of your head and pull gently nothing too aggressive and don’t pull so much that you have to arch over and then you kind of end up lifting your shoulder here which actually activates the muscles that we’re trying to relax so keep everything down a gentle pull will be plenty great job release that pull and let’s go over to the other side okay start your first 30 just getting your left ear to left shoulder getting your posture nice and tall back on your sit bones your ischial tuberosity for the correct and anatomical uh pronunciation of sit bones or butt bones as some people call them okay add a little bit more pressure keep your posture here and then play with the angles do you feel okay going straight over would you like to go a little bit more chin to chest and we’ll get to kind of a straight up and back chest and back stretch but play with the angles here what feels good to you let’s go there great job go ahead and release your hand and bring your head back into the middle and i want you to just kind of drop your chin to your chest okay keep your spine nice and tall chin is down to your chest and i want you to put your hand on the back of your head gently pull forward and then as you look left and right keep that gentle pull okay i’m looking kind of down towards my armpits and maybe you feel the stretch without the pull that’s also fine i just want it to be your traps in the back of your neck [Music] good all right and then come back up to neutral for me hands on your knees and i want you to lift your chin up to the sky just relax your face muscles too don’t worry about holding your mouth closed or flexing your jaw just relax everything and start to lift your chest up to the sky a little bit as well okay this is our last stretch for the day and i want everything that we’ve done today to kind of open you up okay open your chest lift your chin take your chin left to right and slowly bring your head back into neutral big deep breath and let it go that is our 20-minute upper body stretch i don’t know about you guys but i feel so much better in my neck my shoulders my chest my back i hope you can feel that as well i hope you feel your arm muscles kind of loosening up your mid-back i think it’s important to just isolate sometimes and really give a lot of love to one part of your body so that’s what i try to do in stretches during some of the challenges just give you a specific target so then you can always know if i need movement i need mobility i need some work on this area i’ve got stretches for you in the playlist tab or in the playlist a stretches playlist where you can pick out specific stretches or you can pick out total body stretches make sure you use them they’re there for you to benefit you okay so great job today i’m proud of you for taking this time make sure if you haven’t already to subscribe to the channel and i will see you back here tomorrow guys have a good day [Music] [Music] oh you


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