This exercise adds proprioceptive
challenges to an exercise that is intended to differentiate the movement of the
arms from the movement of the spine and shoulder sockets.
To do this exercise you will
need a mat and a foam roller. Start by lying on your back on the Foam
Roller. The Foam Roller should be parallel to your spine. Your
knees should be bent and your feet should be planted in the ground. Your
hands should be on the ground next to your hips with your palms facing the
log. Inhale into the back of your ribcage as you begin lifting your hands
along an arc-like pathway towards the ceiling, and then exhale as you send your
arms to the ground behind you. Inhale again as you begin arcing your arms
back towards the ceiling and then exhale as you return your arms to the ground
next to your hips.
Things to think about
In general as a person takes the arms to the ground
behind the head, the chances are greatest that the ribs might pop away from the
log. At this juncture, using the exhale to maintain the connection of the
ribs will allow the arms to move individually
If there is pain in the shoulder then adjust the
range of motion to a pain free zone. As you continue this movement then
most likely the range of motion will increase.
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