A trainer takes Manami through a five-minute shoulder warm-up for squatting. Start with prone peels: lift hands, elbows, and wrists off the floor in a controlled alternating pattern for ten reps. Then interlace your hands behind your head, drop your torso, and lift your elbows as high as possible, holding for ten seconds, twice.
In this video, we're going to show you a warm-up exercise that's going to help open up your shoulders and really get into a nice position when you're squatting in the upper back. I'm here with Manami today. Manami, all I'm going to get you to do is hop on the floor face down, and I'm going to take you through a little series of a warm-up exercise that I like to do to warm up people's upper back. So the first thing we're going to do is in this position, and we're kind of in this almost T position. Our hands are flat on the floor, Now what I want you to do is I want you to peel everything off. So I want you to peel your hand off, then I want you to peel your elbows off. So really lifting everything up. Now you're going to do that 10 times. So bring it back down. 1, peel off. 2, and really get up nice and high. Keep this up there. So I want to keep the lines. That's it. 3. So what I'm looking for here is I want a straight line from her shoulder to her elbow and a straight line from her elbow to her wrist. So you can see that, that's really nice there. And again, it's about that peel. So the elbow goes on, hands come up, then wrists come up, then elbows come off. That's really, really important as a cue is we don't want to just be lifting from here. We want to peel everything off. Good. Feeling it more? Yeah, yeah, yeah. And you got to reset every rep. You didn't reset that rep. Just give me 2 more, reset. There, peel. Good. That's 1. And last one, hands down and peel. Excellent. Then what we're going to do is we're going to interlock our hands behind our head. So both hands. Now we're going to drop there. Now we're going to peel our elbows up off the floor. We're going to hold it as high as we can for 10 seconds. Head up, elbows up as high as you can. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1, relax. And one more time. Peel, peel, peel, peel. 10, 9, 8, 7, 6, 5, 4, 3, 2, 1. Excellent. Relax. You can try that one next time you're squatting. And if you want to open up your shoulders and try and get yourself further under the bar. If you've enjoyed this, today's tip, make sure you subscribe to our channel for more great content.
