Shoulder Extension Static

The Shoulder Extension Static stretch is a passive stretch that prepares elbows and shoulders for straight arm strength work. Straight arm strength is necessary for many gymnastic-based endeavors and bodyweight exercises.

Type Of Exercise: Flexibility
Muscles: Shoulders, Biceps
Difficulty: Intermediate
Equipment: Body Only

Shoulder Extension Static

Begin seated on the floor with your legs extended in front of you.
Place your hands flat behind you, fingers facing backward.
Open your chest, pinch your shoulder blades together (retract), and straighten your elbows.
Keeping your shoulder blades touching and elbows straight, walk your hands together until your pinkies are touching (or they are as close as you can get them).
Alternatively, hold onto the bottom rung of stall bars at shoulder width or narrower.
Lift your hips up until they completely open (engage your glutes); you should now be supported by your hands and feet only.
Bend your knees to slide your hips forward (keep them as close to shoulder height as possible).
Pull yourself into as much shoulder extension as you comfortably can and hold for time.
Keep your back flat and chest high for the duration of the hold.

Exercise: Seated Straddle Pulse
Type of Exercise: Flexibility
Muscles: Hamstrings, Hips, Lats, Shoulders
Difficulty: Beginner
Equipment: Stall Bars

Exercise: Manna Wall Slide
Type of Exercise: Mobility
Muscles: Shoulders, Trapezius, Biceps
Difficulty: Intermediate
Equipment: Slider, Wall