Shoulder and Wrist Mobility
Shoulder and wrist mobility, essential before throwing sports, volleyball or gymnastics.
How to play
- Standing: shoulder rolls forward and back, 10 each.
- Arms out: small circles that gradually get bigger.
- Cross-body hug and open the arms wide, 10 reps.
- Wrists: circles with fingers interlaced, then flex and extend.
Rules
- Big movements, but no pain.
- Keep the back straight throughout.
Variations
Easier
Smaller range and fewer reps.
Standard
Four exercises.
Harder
Add mobility work with a light resistance band.
Adaptations
- Shoulder injury: pain-free movements and reduced range only.
- Limited mobility: seated version.
Learning goals
- Prepare the shoulders and wrists for effort.
- Prevent upper-body injuries.
PatioLab has "Shoulder and Wrist Mobility" and 599 more activities ready to drag into your lesson and run from your phone in the gym.
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