Wall Block Hitchikers
Wall Block Hitchikers
Muscle Group(s) Stretched: Shoulders
Muscle Group(s) Strengthened: Shoulders
Type of Stretch: Active Dynamic
Difficulty: All-Levels
Suggested Prerequisites: none
Here are 2 variations of a great shoulder strengthener for our overhead shoulder flexibility. Both of these work on maintaining our shoulder external rotation while reaching the arms up overhead.
How To
Step 1
Start sitting or standing with your back pressed against a wall (this will help prevent us from arching to cheat the drill!). Hold a yoga block the long-width between both of your hands, and extend your arms straight in front of you - so much that you feel your shoulder blades start to slide forwards towards the sides of your ribs (aka protract the scapula)
Step 2
Keeping the shoulderblades hugging forwards (don’t let them squeeze together!), lift your arms as far overhead as you can, trying to reach the block to the wall. If you’re not sure if your shoulder blades are in the right position, bend your elbows and make sure they are pointing forwards (not out to the side).
Step 3
Once you get to your end range, slowly pulse your arms forwards and backwards for 10-20 seconds.
Important note: this should feel like a strong muscle squeeze in the tops/backs of the shoulders, not a pinch in the top of the shoulder. If you are feeling any pinching, try to adjust your arm position (remember: shoulder blades wrapping forwards) or choose a different exercise.
Modifications
Need to make it easier?
Keep the arm lift small - for folks with tight shoulders, your arms may be nowhere near the wall, and that’s OK!
Want to make it harder?
Face the wall. If you can consistently get your arms to the wall, flip around and start with your chest/belly on the wall, working to pull your arms away from the wall behind you.
Related Content
Flexopedia: Puppy Pose
Blog Post: [Video] 5 Puppy Pose Variations for Open Shoulders
Blog Post: The Importance of “External Shoulder Rotation” in a Backbend
Blog Post: How to Get More Open Shoulders in a Bridge
