SAVE YOUR OWN NECK

Improve the health of your shoulders and neck with this mobility routine

Developed in collaboration with CrossFit pro Noah Ohlsen (pictured), mobility apppliability’s Neck + Shoulder Stress Release Path is designed to help you ease tension, boost mobility and foster recovery, through targeted sessions focusing on your neck and shoulders.

“Chronic shoulder and neck tension can lead to numerous problems and aggravations for your body,” says Cody Mooney, director of performance at pliability. “Our new pathway is designed to help relieve pain by targeting areas around the neck, upper back and shoulder region. We aim to loosen, strengthen, and bring flexibility and mobility, to help with discomfort and allow your body to move freely.”

1. WALL ISOMETRIC ROTATION HOLD

Time: Up to 2 mins This pose helps to strengthen your rotator cuff muscles, helping to reduce stress in your neck and shoulder area, as well as improving your overall balance.

• Facing a wall, place both hands flat on the wall with your elbows extended.

• Now, attempt to turn your hips to the right while you resist this motion with your trunk. Hold for two deep breaths, then relax.

• Now switch, attempting to turn your hips to the left while resisting with your trunk.

• As you alternate sides, keep your back flat by tilting your pelvis. This will keep your core engaged throughout.

• Only press as hard as you can to maintain proper core activation. If you have any lower back pain or activation, back off the pressure and re-tilt your pelvis.

• Continue to alternate directions of the hold for up to two minutes.