bogwoppit, I don't quite understand the first drill you mentioned. If I'm sitting back like in a chair, how am I going to jump up onto the mats?
For shoulder flexibility, we do lots of stretches in our warm up:
After the seal stretch, stick your bottom up into the air and bend the knees, so that your hips are right above your knees. keeping arms straight, try and get your arm pits to touch the floor.
Kneeling down, link your hands infront of you and with straight arms, pull your arms above your head and backwards as far as you can. Hold the stretch for a good 10 seconds. You can also make small circles with your arms whilst in this position.
Next, bring your arms down to your side and round the back, link them together again and lean forwards. Don't let your bottom lift up and try and pull your arms towards the floor. If you are feeling brave, you could get someone to pull your hands down gently.
Lying on your stomach with arms by your ears, hands linked, try to keep your head on the floor and ask a partner to lift your arms up as high as possible. They might need to push down in between your shoulder blades too, to stop you from lifting your head.
Sit in long sit, and link your hands behind you on the floor. Shuffle your bottom forwards until you can't go any further and hold.
Bridge rocks as described above
Do a bridge with your head next to a wall, and try to push your arm pits towards the wall.
Stand at a beam or ballet bar with hands on the bar/beam. Move backwards until your hips are at 90 degrees, back flat. Get a partner to gently push between your shoulder blades.
I hope I described those ok! If you don't understand anything, I'll try again!
This is something I really need to work on too!
With the last one, you mean standing with my back facing the beam right? I can't quite visualise the first one. Is it like when your knees and tucked under your bum and you like "prostrate" on the floor?