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    Clark Pacifico
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    This document provides a weekly mobility exercise plan from October 8-14, 2023. It outlines 8 different stretching exercises, the body parts each targets, and how long each stretch should be held. Exercises include the trapezius stretch for the shoulders, neck, and arms; shoulder stretch for the upper arms and back; scapular squeeze for the shoulder blades; triceps stretch for the triceps, arms, and elbows; wrist flexion for the hands and arms; pigeon stretch for the groin, back, thighs, and piriformis; child's pose for the spine, hips, and thighs; seal stretch for the hips, upper legs, and hip flexors; and chest opener

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    Mobility-Exercises (1)

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    This document provides a weekly mobility exercise plan from October 8-14, 2023. It outlines 8 different stretching exercises, the body parts each targets, and how long each stretch should be held. Exercises include the trapezius stretch for the shoulders, neck, and arms; shoulder stretch for the upper arms and back; scapular squeeze for the shoulder blades; triceps stretch for the triceps, arms, and elbows; wrist flexion for the hands and arms; pigeon stretch for the groin, back, thighs, and piriformis; child's pose for the spine, hips, and thighs; seal stretch for the hips, upper legs, and hip flexors; and chest opener

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    © All Rights Reserved
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    2 views2 pages

    Mobility Exercises

    Uploaded by

    Clark Pacifico
    This document provides a weekly mobility exercise plan from October 8-14, 2023. It outlines 8 different stretching exercises, the body parts each targets, and how long each stretch should be held. Exercises include the trapezius stretch for the shoulders, neck, and arms; shoulder stretch for the upper arms and back; scapular squeeze for the shoulder blades; triceps stretch for the triceps, arms, and elbows; wrist flexion for the hands and arms; pigeon stretch for the groin, back, thighs, and piriformis; child's pose for the spine, hips, and thighs; seal stretch for the hips, upper legs, and hip flexors; and chest opener

    Copyright:

    © All Rights Reserved
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    of 2

    PE 101 – Movement Enhancement

    Mobility Exercises
    October 8-14, 2023

    EXERCISES Time to Hold Body Involved

    1 minute shoulder, neck, and arm


    TRAPEZIUS STRETCH
    (each arm, and neck) mobility

    1 minute
    SHOULDER STRETCH upper arm, upper back
    (each shoulder)

    SCAPULAR SQUEEZE 1 minute shoulder blades

    1 minute
    TRICEPS STRETCH triceps, upper arms, elbows
    (each arm)

    1 minute
    WRIST FLEXION hands, arms, wrist
    (each hand)

    1 minute groin, back, thigh, and


    PIGEON STRETCH
    (each leg) piriformis

    CHILD POSE 1 minute spine, hips, thighs

    hips, upper legs, especially


    the hip flexors, adapt to the
    SEAL STRETCH 1 minute
    position and become
    shortened and tight.

    CHEST OPENER 1 minute chest, scapula, arms


    Resources:

    Dawson, S. (2018). Seal stretch. Retrieved from https://www.stevedawsontraining.co.uk/bodyweight-

    library/seal-stretch.

    Cronkleton, E. (2019). 4 triceps stretches for tight muscles. Retrieved from

    https://www.healthline.com/health/exercise-fitness/tricep-stretches.

    Vallie, S. (2022). How to do a "child's" yoga pose. Retrieved from https://www.webmd.com/fitness-

    exercise/how-to-do-childs-pose.

    FIGHT CAMP. (n.d.). 9 best upper body mobility stretches for peak performance. Retrieved from

    https://www.spotebi.com/exercise-guide/shoulder-stretch/.

    WORK.FIT. (n.d). Live-fit. Retrieved from https://www.work-fit.com/live-fit/chest.

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