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First two tests to see how bad your shoulders are!
The Pencil Tests
Hold two pencils in your hand. Relax your arms at your side and see what direction the pencils are pointing. If they are pointing straight ahead, you are fine. If they are rotated inwards, then you got a big problem.
The Wall Angel Test
Stand against a wall, back, butt and shoulders flat against it. Move feet 12 inches away from the wall, rotate your arms back against the wall (like you are being arrested) and slowly raise your arms up and down pinching your shoulder blades together. Don’t let your elbows, arms or wrists leave the wall!
If you passed both tests perfectly, your shoulders are fine, but if you are like most people, you failed to some degree.
Here are seven perfect mobility exercises to do to solve this problem, so you can look less like the hunchback or Notre Dame and more like the black Superman.
1. Band Pulldown 3 sets 10-12
Pull and separate behind your back
2. Wall Angels 3 sets 10-15 reps
Pinch shoulder blades
3. Sleeper Stretch
Lie down on your side, tuck shoulder, push down slightly, hold for 20 seconds per side.
4. Broom Stick Rotation 3 x 12
Move your arm at 90 degrees and get all underneath that shoulder blade!
5. Doorway external rotation wall stretch
Push as far back as possible
6. Car Stretch
Grab the opposite side of a chair
7. The 168 hours of your life, you need proper posture
Tape your back to see if you are leaning too much
With these magnificent seven, expect to have a more mobile, stronger shoulder joint, increase your benchpress and eat granite with these tips.
Make sure to comment share rate like, blah blah blah this video so I don’t have to answer so many shoulder questions and I don’t fitness anymore exploding shoulders, its ugly and violent!
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Duration : 0:5:42
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