Robot Arms
Robot Arms
Muscle Group(s) Stretched: Shoulders
Muscle Group(s) Strengthened: Shoulder internal & external rotators
Type of Stretch: Active Dynamix
Difficulty: All Levels
Suggested Prerequisites: none
This is one of my go-to shoulder mobility warm ups that hits both internal and external shoulder rotation. Great to do before aerials, pole, rock climbing, or any kind of back/shoulder flexibility training.
How To
Step 1
Standing or sitting, extend your arms out to the side in a “robot” position: elbows bent 90 degrees, elbows at shoulder height.
Step 2
Keeping your elbows in the same spot, rotate your biceps backwards as you try to reach your hands as far up-and-back behind you as you can. Make sure this movement is coming from your shoulder (rotating the upper arm), not just jerking your wrist backwards.
Step 3
Then still keeping those elbows up at shoulder height (they have a tendency to droop in this next part), rotate your biceps down towards the floor, trying to reach your hands as far down-and-back as you can. Depending on your flexibility, this might not be far beyond bringing your forearms parallel to the floor - that’s OK!
Repeat, rotating your upper arm to reach your hands up-and-back then down-and-back for 8-12 reps.
Modifications
Need to make it easier?
Do one arm at a time to make it easier to focus on maintaining good form.
Want to make it harder?
Alternate arms - try one arm going back, one arm going forwards, for a coordination challenge
