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For instance, a total of 17 muscles and joints attach into the shoulder blades, or scapula.

Where multiple muscles are conjoined, its really important to warm them up dynamically.

Its so important in the long run to make time for mobility, says Kline.

woman sweating in the gym

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Upper body mobility exercises

For the wrists:

1.

Waves and prayers:Interlock your fingers and imagine rolling waves with your hands.

Wave from elbow to elbow as youre standing shoulder-width apart.

Woman walking on a treadmill at the gym.

Press your wrists down to the floor, away from your heart.

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Extend your elbows until you feel a stretch.

Stretch that top side of your forearm.

Happy woman dancing and listening to music near a green empty wall outdoor in the city.

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Do this for 30 seconds with the palms down, 30 seconds with the palms up.

Standing wall walks:Stand against a wall at arm length apart, elbows fully extended at shoulder height.

Lean into where the palm is stretching for 30 seconds.

Healthy female training in the gym, performing a hip thrust.

For the elbows:

1.

For the scapula:

1.

Dynamic T and I:Lie on the ground in a Superman position and place your hands out straight.

A young black woman doing post-run stretches in the park on the road amidst green grass and trees.

Keep it moving between the two for 30 seconds.

Its the protraction of your scapula.

Youre only moving at the elbows, swinging them like a gate with your forearms swinging inside and out.

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