6 Minute Mindful Cooldown for Arms and Shoulders
This is a mindful release for the arms and shoulders. I hope it feels good for you as it does for me after doing upper body strength. You’re going to need a wall. We’ll hold each pose for 30 seconds.
Crossbody stretch: Extend the right arm forward and use the left hand to bring the right arm closer to the chest. I like to look to the right and rest the chin on the shoulder, but make sure to keep the chest facing forward.
Crossbody stretch: Let’s Switch sides. Left arm extends and right hand hugs the arm closer. It really feels like I’m giving my deltoids some love here. Breathe and notice where you’re feeling the release.
Pectoral stretch with wall: stand a foot away from a wall or doorframe facing the right. Extend the right arm out, shoulder level, palm on the wall, and turn the torso left.
Pectoral stretch on the left:This time face the left and extend the left arm out, with the left palm on the wall. Turn the torso to the right.
Overhead tricep stretch: Bend the right elbow and use the left hand to guide the arm so it’s in line the ears. Look forward. There’s a tendency to arch the lower back, try to keep the stretch on the shoulders by tucking the tailbone in.
Overhead tricep stretch: Left elbow bends and the right hand guides the left elbow to point to the sky. Breathe and relax the face and the legs.
Standing cat: Interlace the fingers and round the back. Maybe ears and arms align with each other. Imagine someone pulling your hands and you’re using your upper back to push the other way
Standing cow: now clasp the hands behind you, base of the palm touching and stretch the front of the body. Shoulders back, hands reaching down. If the palms are separating, try keeping the elbows bent and the hands on the lower back focus on taking the shoulder heads back.
Wringing the towel stretch: Extend both arms to the side as straight as you can, shoulder level. Pretend your turning a door know on each hand. One hand goes clockwise the other counter clockwise. Focus on getting deeper with each turn rather than speed.
Neck and shoulder release right: Take the right hand, and place it on the left hip like a holster. Left hand grabs the right hand. Place the left ear to left shoulder. If it feels good, make circles with the head.
Neck and shoulder release left. Take the left hand, and place it on the right hip. Right hand grabs the left hand. Place the right ear to right shoulder. If you did it on the other side, trace circles with the head.
Box breathing: We’ll close our drill with breath work. Place one hand on the heart and the other on the belly, close the eyes and breathe. Inhale 1, 2, 3, hold 1, 2, 3, exhale 1, 2, 3.