Shoulder/Neck Activation EH

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This is a shoulder mobilising sequence for a desk worker to perform, preferably on a daily basis. The aim is to rehydrate the shoulder area after too long gazing at a computer.

LAR
Self-Massage: Neck
time 1-2 minutes
"How-To" self-massage for the Neck
Set Time
1 1-2 minutes h:m:s

Pay particular attention to the first two activities demonstrated.
Don't rush this activity, it allows you to release tension after your day and sets you up to enjoy the rest of the set.

UMT
Side Lying 90-90
reps 6
Set Reps
1 6

Inhale to open the arms and stay in the rotation for a long exhale.

ULT
Child’s Pose Walk
reps 6
Set Reps
1 6

By pressing the floor away firmly with your hands as you glide, this activity both mobilises the shoulder capsule and activates your shoulder stabilising muscles.

LMT
Band Bow and Arrow Quick Release
reps 6
Set Reps
1 6
ULT
Supine Leg Lift OH Ward
reps 6-8
Activation for the intrinsic core musculature and shoulder girdle
Set Reps
1 6-8

The focus here is on further shoulder activation, keep feet on the ground with knees bent if you experience any lower back discomfort.

LLT
OH Squat Forced Exhalation
reps 6
Set Reps
1 6

The main focus here too, is the shoulder activation. Perform seated if preferable.

LAR ULT
Head Oscillation
reps 6
Set Reps
1 6