Hi Everyone, hope youâre all well and enjoying the process 
Does anyone know of or follow a good mobility/stretch routine? Mainly for shoulders and neck but Iâd be interested in full body too. My neck and shoulders are pretty tight and achy and would love to loosen them up but not sure whatâs the best stretches for them.
Thank you 
I practice yoga for 10 min after each work out and incorporate many of the above. Itâs easier to show images instead of explaining in message. There so are many yoga instructors on YouTube. Search for shoulders and neck and there will be many videos you can follow until you know what youâre doing
I have this saved in my notes⊠I get terrible trap and rhomboid pain so got this from a physio- hope itâs a little help
10â15 Min Neck & Shoulder Mobility Routine
Start with chin tucks for deep neck activation. Sit tall and pull your chin straight back like youâre making a double chin. Hold for 3 seconds and donât tilt your head up or down. Do 2 sets of 10 reps. This helps strengthen the deep neck flexors and is great for posture and pain relief.
Next, do an upper trap stretch for 30 seconds each side. Sit tall, gently pull your head to one side, and keep the opposite shoulder down. You should feel the stretch along the side of your neck. You can lightly hold the bottom of your chair with your free hand to deepen the stretch.
Then move into the levator scapulae stretch for 30 seconds each side. Turn your head about 45 degrees, look down toward your armpit, and gently pull your head forward. This targets that deep âknotâ area between your neck and shoulder blade.
For thoracic extensions, do 10 reps. You can use a foam roller under your mid-back or sit in a chair and extend back over the backrest. A lot of neck tightness actually comes from a stiff mid-back, so this one is key.
After that, do wall slides for 2 sets of 10. Stand with your back against the wall, arms in a goalpost position, and slide them up while keeping your ribs down. This helps with shoulder mobility and posture correction.
Finish with band pull-aparts, 2 sets of 12â15 reps using a light resistance band. Pull the band apart at chest height and control the return. This strengthens your mid-back so your shoulders arenât constantly rounded forward.
Saved a screen shot⊠thank you x
Thanks for sharing this. Iâm gonna try it myself 
Yoga at the end is such a good way to finish a work out and the more you do it, the better your stretching gets. I used to do yoga classes and have followed many youtube instructors that explain how to use your breathing to get a deeper stretch and go as far as your body will let you go comfortably 
I often neglect stretching as Iâm always rushing about but realise how important it is to stretch. spend a fortune on massages for all the aches and pains when I could just stretch daily 
xx
Iâm all for the massages too though
Thank you Iâll definitely give this a go, I suffer with my traps and should do them daily but always neglect them 
maybe I should do them before my workout so Iâm not tired out.
This is brilliant, thank you Rachel. I always suffer with my traps and get an annoying pinch behind my shoulder blade. Iâll try doing this every day and hopefully Iâll finally release all the pressure from my neck and shoulders
Iâm not an expert but I believe pre work out should be dynamic stretching to help warm you up and post work out should be static stretching
I think youâre right there, maybe Iâll take time out of my day for it instead, treat it as a separate session 
Dead hangs after your workouts are amazing for stretching everything out if you train at a gym or have a bar you can hang off?
This is something I am currently working on. My grip is rubbish been using liquid chalk to stop me slipping off the bar! Itâs amazing stuff!!
Whats this stretching wizardry you all speak of haha 
I love dead hangs, always try do these at the end of a session thank you Hannah
Definitely a good workout for the grip, keep doing them it gets easier (kind of haha)
I feel the only reason why Iâve improved is the liquid chalk (and Iâm still not very good ) will keep working on it 
Itâll come, just keep digging at it hold a pair of dumbbells in your hand for a while too, thatâll improve it 
