SHOULDER MOBILITY WITH BLOCKS AND A WALL

Paying attention to the finer details makes for a significant shift in your yoga practice. This can be applied in various ways, including when it comes to improving shoulder mobility. The first two preparation drills Matt shares in the video showcase accessible ways to find shoulder mobility for greater range in Wheel Pose. The important detail here is the lifting of your shoulders “up to your ears” and keeping them there once your arms are overhead. Whether you are utilizing the blocks or the wall, Matt emphasizes how important it is to do this action first in order to avoid shoulder impingement. 

In any conversation surrounding mobility, strength must be a part of it. In both drills, there is a pressing action that is added to keep your armpits lifted. As a result, you’ll activate the rhomboids and upper trapezius.

LUNGE-POSITION PREPARATION

The lifting and activation from the first 2 drills nicely translates into the next Wheel Pose preparation. A vital component of the posture is the stretch of the pectoralis muscles, but hip extension is also essential. This lunge-position drill demonstrates how to combine both of these factors. The setup against the wall helps to pattern the activation of your quadriceps and glutes. The next steps involve spinal extension and the use of greater shoulder mobility. Narrowing the space between your shoulder blades (imagine that lift of the armpits) and sending the ribs forward really mimic the alignment of Wheel Pose. This bowing of the spine, as Matt refers to this technique, creates both a deep stretch in the front body and strength in the back body.