Overhead Shoulder Mobility Routine (BETTER HANDSTANDS!)

[@BodyweightWarrior]

THUMBS UP FOR ANOTHER MOBILITY ROUTINE? What's your favourite shoulder mobiliser? :)

[@SaulAdrianVL]

I only have a type of lacross ball :D

[@jankroka4593]

German Hang

[@foncbi]

Foam roll 2:35 2 mins each area Band movement 3:14 10 reps per side Shoulder extension/rotation 4:25 10 reps per side Shoulder extension 5:40 30secs Butchers block 6:32 10 reps of 10 secs Hanging cobra 8:41 30 secs per position Scapula wall slide 9:34 10 reps End range control 11:20 3 reps of 10secs w/ 5 secs rest between

[@samadhanjadhav4225]

Thanks 🙏❤❤

[@nguyenquangminh4814]

Wow thank you king, i was gonna do this

[@tc-3]

I've just finished with performing this routine and my shoulders feel *amazing*. I've done it in the past, and now I'm getting back into doing it at least two times a week (that's the goal at least). This video may be an oldie, but definitely is a goldie.

[@blueeyedbull67]

Your mobility videos are fantastic. They have helped this stiff 53 year old immensely!

[@ariekluit7192]

Recently I started Reddit’s Recommended Routine with Yuri’s Shoulder Band Warmup. Thank you for explaining this exercise so well and adding exercises to improve mobility. After just 3 weeks I already experience progress in my mobility and the test in your video makes me clear I need to integrate the other exercises as well :) Thank you for sharing!

[@LaraJPole]

did some of the exercises before my workout today, hellloo shoulder mobility 😁🙏 thanks!

[@BodyweightWarrior]

Good to here! You're welcome :)

[@mixaliskonstantinidis6773]

Great routine, very holistic!

[@Ryanhwelton]

Best video ever! Thank you!

[@JustinMcCorkle]

GREAT routine here. Very thorough and efficient movements. Great video, sir.

[@johndonaghyis]

Brilliant work Tom. Really enjoying your tutorials. Thank you.

[@BodyweightWarrior]

Thanks John, good to hear :)

[@janetlee2914]

I’m sooooo happy I found your channel!! The hanging cobra stretch feels really good in a painful way lol definitely going to watch your other videos!

[@sebc3546]

wow that ring stretch is superb

[@fxdemourial]

Thanks Tom for all the great ideas and drills!

[@yannickbergeron2722]

Good tips, great video!👍

[@shannenfinnegan1403]

Thanks so much man. Your videos are truly helpful

[@eoinobriain400]

Absolutely class

[@kostar500]

It might be an old video, but the application is timeless

[@ryandavis6660]

Tom You'er presentaions/intructions give me confidence that my mobility isusse can be tended. Thank you

[@midnitexstar]

Thank you so much! I need to do this everyday!

[@fredcorbalis7678]

Great work Tom!. Well organized and user friendly too.

[@BodyweightWarrior]

Thanks Fred for the feedback :)

[@SaulAdrianVL]

Thanks alot Tom! I will put this in practice :)

[@BodyweightWarrior]

Good to here Saul!

[@szym1]

Really good content. Thank you!

[@applesandoranges8079]

Yes shout out to Daniel from fitness faqs!!!❤❤❤

[@connors84]

This video is more valuable than gold. Thanks so much for putting this together. I've been watching several overhead mobility drill videos and this is probably the most thorough. The hanging lat stretch has benefited me the most along with the foam rolling but the strengthening exercises is what I really need to start implementing.

[@laherreria633]

This is saving my shoulders. Thanks mate.

[@Rankawino]

thansks for the video!! it´s a pre-workout or after-workout routine?

[@me9061]

Tried this today, my last mobility stopping point to Front Rack and it was fun, challenging but my shoulders felt considerably better after. Gonna do 3x a week with my cardio, thanks for this!

[@BodyweightWarrior]

awesome man, great to hear :)

[@serbeef7974]

This is awesome, Thanks Tom! Keep up the great work. Been following your stuff for a few months now.

[@BodyweightWarrior]

Thanks man, glad to help :)

[@the_culture3259]

Super practical video Tom. I like that end range control hold at the end, I have not seen that prescription before and will definitely utilize it.

[@BodyweightWarrior]

Thanks dude, yeah I'm really intrigued with this stuff lately. It definitely does the job, especially with splits ;)

[@nadeemb933]

Yo you just solved my shoulder problem your forever known as the homie

[@sievid2066]

Hey Tom thanks for another great and helpful video! Is there a pdf available of this by any chance? Anyway, keep up the good work. :)

[@darrenuren5929]

Just did this routine and my shoulders feel great. Also just did a fairly decent handstand, which I've really been struggling with, so thanks!

[@pablom695]

thanks Tom!

[@Ankit-wx5sk]

Hope your elbows are healing rapidly bro. All the best and thanks as always for providing quality content 😀😀.

[@BodyweightWarrior]

Slowly but surely I'll be back. Thanks dude!

[@jondrewE]

@@BodyweightWarrior How's the elbows? Did you do any rehab on them? I'm also struggling with golfer's elbow :(

[@juliust5933]

Dat Serratus-Burn when you scratch your neck the following day.. Gave that one a try yesterday! As always great work !

[@BodyweightWarrior]

Yes! Glad to hear you enjoyed it :)

[@ohhiguy]

Another great inspiring video Tom. Hope your elbow is healing OK. It is no fun when everything does not work the way it should. Great example for those of us who need to keep plugging away even when we have obstacles.

[@BodyweightWarrior]

Slowly but is getting better. There's always something you can do :)

[@andreashottin6143]

Such an interesting video. I like your work and I hope you'll keep making video about mobility and strength. May I recommend a full adductor mobility and flexibility routine ? Thanks Tom :)

[@richieortiz5]

Wow, 100x like if I could. I found this video looking for shoulder stretches for TENNIS overheads and not exactly the use intended from the video but these exercises have helped immensely. I did exercise #3 and the second I did one rotation not only was my shoulder obviously stiff as hell but my chest was tight also. Thanks this is gonna help a ton with pain from serving.

[@Das0000]

Can I do the Yuri Marmerstein Shoulder Band Routine if I feel slightly signs of shoulder impingement. I ask that because I follow your Beginner Handstand routine and even at the beginning I feel discomfort in my spine and weakness and even a little pain in my shoulders

[@grantknott]

Hi Tom. love your content and the whole video presentation. I had surgery on my ac joint some years ago and I was advised against it by 2 orthopedic surgeons but managed to get one to operate on it. I should have listened to the other two. It's been slightly worse since but my main problem is quick fatigue in that area. I real dull ache sets in rather quickly especially when I have my shoulder out in a washing windows or driving a car with one hand fashion. I've been working on shoulder mobility lately in a hope to lessen the quick fatigue factor. I really like the look of the Yuri Marmerstein's banded shoulder movement and the banded extension and rotation. By the way, how do I get hold of one of those bands for the Yuri Marmerstein's banded shoulder movement?

[@eduardoramirez4768]

Do these straight arm exercises like the table top aggrevate golfers elbow? I'm dealing with a elbow injury and want to try this routine

[@sarathehypnotist7331]

Thank you Tom, love your videos

[@BodyweightWarrior]

Welcome!

[@vexedev]

Hey Tom is your lower back should be perfectly flat against the wall in the first exercise? kinda like you're doing a hollow body hold against the wall? I find that really hard to achieve...

[@baharehkhorasanchi4116]

I'm a pro athlete , thanks alot for sharing, u don't know how much u helped me out 🙏

[@felipesena2985]

excellent channel, i all ready suscribde. keep gonig like this!! salutes from Uruguay!

[@Mauro0]

+1 sub . I'm practicing diving and I hope this will help me with my posture when jumping

[@stuartdouglass01]

Hi Tom Really enjoy your vids, great info very clearly explained. Where do you get your resistance bands?

[@olebiversen]

simple and effective doesn't get any better ;)

[@BodyweightWarrior]

Good to hear :)

[@wardosravin]

Great video Tom! My shoulder mobility is bad bad bad. How many times per week do you recommend doing this mobility routine.

[@wobak102]

Anyway to do these stretches without the rings? TRX?

[@rickyleehuxstep7791]

Hey Tom, Just found you via KZbin searching and i've got to say you are very knowledgeable and its amazing that you know and can share this info. Thanks so much mate. Where are you based? I live in London and would love to do any classes you have r workshops - if not I shall continue to watch the videos! Thanks, Ricky!

[@CEPTime2Entertain]

The article you linked advises to retract during the wall slide, why do you instruct protraction?

[@vasorotto19]

Should I do this before or after workout?

[@julian-5697]

Have the same question. But I think no one will answer 😅

[@vasorotto19]

@@julian-5697 I think you can do it after workout, or in rest days, after warm up

[@gainingstrength7859]

Great video. So far I've gotten the most benefit from weighted prone shoulder flexion (similar to the last exercise you showed), prone and standing circumduction with a bar, the hanging cobra, and recently added the band exercise from Marmerstein, which I first learned from Kit Laughlin, but you reminded me of its value in a recent video so I starrted fitting it in my routine 2-3 times weekly. Thanks.

[@BodyweightWarrior]

Yup that exercise is great and follows the same principles. Nice to here man, every little helps :)

[@Verzthetics]

Is it normal to get lots of popping and cracking in the shoulder when doing the extension and rotation exercise seen at 3:55?

[@BodyweightWarrior]

It's not uncommon, as long as there is no pain :)

[@andrea_selcia]

Hi Tom! As always, perfect video, very complete for who is interestead in arm balance. Quick question: can we practice this routine every single day to warm up before a pull/push calisthenics session and before handstand work ? Six times per week maybe ?

[@trickinic1298]

AMAZING!!! Just what I needed. Normally my shoulders are too tight

[@BodyweightWarrior]

Get to it!

[@blackangel712]

Please, can someone explain to me how I can do German hangs but not touch the wall with my hands on the first exercise??

[@senecamontezdeoca3434]

can you do this and all other stretches and soft tissue work everyday?

[@mikeuptegrove]

Nice video. Some stuff I haven’t seen. I wish you had a more comprehensive overview of that warm up with the band. There was a lot going on there. Hard to follow.

[@kennym6140]

I like the addition of PNF exercises in some of your leg stretching videos. Are there no PNF exercises to improve overhead mobility?

[@MuEnViFitness]

I just finished my 30 days handstand but still love the fact that you uploaded this haha. Thanks mate, planning to do handstands 2-3 times a week so this is gonna come in handy!

[@BodyweightWarrior]

How did the progress go? good to here, it's a great pre-handstand mobility routine :)

[@MuEnViFitness]

Tom Merrick I think I got lucky the first day and got a 10 second HS and the last day I did a 13 seconds one. I can hit more consistent HSs but cannot hit 10s every day. Gonna give some rest to the wrists and shoulders and start hitting it again as I said ^^

[@BodyweightWarrior]

Sounds good to me. When you get that consistency the time shoots up!

[@emanuelvarelacasas5866]

what is the porpuse having a good mobolity.? is for you dont have to warm out before a workout? sry for my english

[@VudrokWolf]

Wow, I did the mobility test and I got a very good mobility :P

[@CSFREERUNNING]

I'd encouraged you to try the butchers block with as much posterior pelvic tilt as possible and the serratus wall slide on a foam roller. I get a whole lot more out of the exercises with these small tweaks. These things are pretty individual, but worth a play. Good stuff as usual though Tom!

[@divinedbag]

same here. i also like to pulse in and out of thoracic flexion/extension for some extra mobility/bloodflow as its an area i struggle with

[@BodyweightWarrior]

Yes definitely, when watching this back I was not happy with the ATP. I was just trying to keep it simple with removing the foam roller but it could be a good tweak for some. Thanks Chris :)

[@BodyweightWarrior]

PNF, similar to the final exercise, can also work great for that :)

[@GiveItBeansGarage]

I do Olympic Weightlifting and I’ve added most of the movements on this video. I just completed a 5 week Hypertrophy program and did the exercise on this video. My mobility has gone better as well as less injury/ pain occurred during the program! Thank you!!!

[@ervin537]

What approximately is the band's resistance? Cuz I feel like my band's resistance is a bit higher than needed. Thanks for answer in advance.

[@Darrell1977]

Great stuff Tom! What about thoracic extension in overhead mobility, should one not include some exercises as lots of us have bad extension as well as limited shoulder mobility and both need to be there for good overhead mobility.

[@BodyweightWarrior]

The butcher's block is a great thoracic spine mobilisation and I'd argue probably superior to a lot of foam roller based exercises. Extension movements could be added, probably at the beginning of the routine but this should do a lot to help get things moving better :)

[@Darrell1977]

Tom Merrick cool thanks Tom!

[@simonloo1588]

Used to be able to do table pose easily but lately I feel pain on my shoulder when I do it esp when I put pressure on it ....what likely problem and any remedy recommended ?

[@karlocali686]

My shoulder mobility is utter shit. Gonna try this out, thanks man.

[@BodyweightWarrior]

Join the club! Only one way to get it better...

[@konstantinpavlov6020]

Great work man ,but i wonder i can i continue with my workout after this mobility or i should focus of full range of motion and then start doing any kind of workout (in my case handstands ,planche and some other bodyweight training)

[@reyesmenjivar1854]

What are some good bands for this exercise?

[@The123Freddy]

could you make a mobility video for dips?

[@BodyweightWarrior]

Take the shoulder extension exercises from this routine and it should help a lot :)

[@millie7642]

how often should you do this routine?

[@esthergilbertson5907]

How many times should you go through mobility routines? Everyday? Three times a week?

[@stanreyes]

For the final exercise, is it ok that my upper traps are firing?

[@whataway8180]

doesn't posture and consequently shoulder flexibility stem from hip flexibility?

[@103imartinez]

Any extra benefits from doing this daily rather than 3 times a week?

[@BodyweightWarrior]

Sometimes more isn't better for mobility :)

[@amritvanheers8789]

How many times per week can I do this? I've been doing shoulder opening exercises for a couple of months now almost every day. My shoulder mobility is extremely bad but it has improved. I want to try your routine but can I also do it 5-7 days a week?

[@nathantyrell4898]

No cause you can get to loose and flexible which is not good

[@samuelguest617]

Great video Tom! Where do you get your resistance bands from and how do you figure out what the right level of resistance is?

[@BodyweightWarrior]

Amazon my friend! I have a 2kg and 5kg in this video :)

[@GiantAnteatersRkool]

Tom: Great video, I like to use a foam roller on the wall to do the scapula wall slide. So you just do the same thing but your arms roll on the foam roller rather than sliding on wall :D

[@BodyweightWarrior]

Yeah for sure I saw that but found it a bit awkward and just wanted to simplify :)

[@TobiasVosk]

Tom! This would work for my olympic lifting too right?

[@BodyweightWarrior]

Absolutely, it's going to improve that overhead ROM for any application :)

[@JohnBrown-hx9bl]

Can I add some shoulder dislocates in between the last two exercises?

[@TimShieff]

Powerful !

[@NikolaYdv]

Hey, Tom, amazing video! How frequently in a weekly basis would you recommend doing this routine? Thank you.

[@BodyweightWarrior]

2-3 times a week is probably plenty :)

[@faieezalucas3722]

I have had upper trap/shoulder pain stiffness in the mornings (it goes once I am up and about) for about 6 months. I do mobility work about 2-3 per week - my overhead mobility is bad, I actually feel tightness in my biceps when I put my arms above my head, any ideas?

[@elenimystakidou2795]

I have a hard time understanding the scapula upward rotation. Could you help me with that so as to see if I'm doing the exercise right? Does the scapula rotate upwards when we do a lateral raise? How can I mimic that on the wall slide? Thank you! You are awesome! :)

[@BodyweightWarrior]

Eleni Mystakidou yes it does after a certain point. Check my video on scapula strengthening, should help :)

[@cyuiyuwyguiyui]

Nice channel ! :D

[@millie7642]

how many times a week?

[@ering1107]

Lol I couldn't even do the end range control. At all. I had to sit on my heals to do it. Yikes, no wonder my backhandsprings have no power! Not to mention I did this right after getting stabbed really hard in the shoulder 3 times during fencing practice. Made everything sting just a little extra.

[@BodyweightWarrior]

It's a crucial position!

[@Th3DanishDude]

Should you be retracting the scapula while doing these drills?

[@BodyweightWarrior]

Not always. For the handstand you actually want slight protraction :)

[@Th3DanishDude]

Tom Merrick Okay, thank you for answering my question!:) Maybe i can ask one more, should I like really focus on keeping a strong stable retraction all the time, or isn't it THAT important? Keep up the good work!

[@maximilianduckstein9297]

What do you think about this exercise? Hanging on a bar, lifting your legs and sticking them through the "window" between arms and bar. Hang for 5-10 secs and go back to your starting position, by pulling your bum through the "window".

[@marshwetland3808]

wtf the music? I thought another tab was playing.

[@brendkard475]

Hey! During End Range Control sohulders should be in elevation or depression?

[@BodyweightWarrior]

Elevation good sir, work those lower traps :)

[@diogofarinha295]

what is his gym?

[@ChumX100]

Amazing, almost as if I knew you were gonna release this today, I focused on shoulder mobility for handstands this entire week. Good luck with your elbow!

[@BodyweightWarrior]

Good to here man, good luck with your mobility. Thanks :)

[@MrApetape]

Had a stuffy strange strangle in my left shoulder, after that it got a lot better (:

[@thinkforyourself7262]

Hips and Shoulders...i will do that damn overhead squat if it kills me. and it probably will.

[@kaaijer]

Hey Tom. What would you suggest to recover from overhead shoulder injury (SAPS)?

[@plnkfloydian7814]

Oh god I fucked up my shoulder doing back lever.