Reverse Plank & Plank Walk Overs – Strong Shoulders

Stabilize the shoulder joint by incorporating strength in to your range of motion. Reverse plank helps combat the slouch/shlump of our daily life – relaxing on the couch, sitting hunched over a computer, driving, etc. Open the chest, engage the back, strengthen the arms to help stabilize your shoulders.

A couple of hints –

Remember to push down through your hands. Don’t collapse in to your shoulders.

Use your balls after this one. We build strength which is great but we want to be strong and flexible so roll on your subclavicular, pec minor, & trapezius.

No balls? Try windmills or figure 8s for help with flexibility.

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Windmill Arms – Help for Tight Chest & Shoulders

Release tight shoulders, develop better range of motion in your shoulder joint, open your chest, and fight “slouchasana”. Great to do when sitting in the office all day or binging on netflix! 😉

Once you feel confident with this shoulder opener, try the Figure 8 Arms. Be warned though, it took me a few tries before I even figured out what my arms were supposed to do in those figure 8s. It helps to look sideways in a mirror.

Always work within a pain-free range… & keep your sense of humor!

 

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Figure 8 Arms – Shoulder Mobility

Computers, poor posture, sitting, texting, etc. all contribute to the forward daily shlump. We tend to let the shoulders go where they want and they want to do what they’re used to doing so they slump even more. Fight back against it!

Yogis, we’re guilty of this too. If you practice a lot of vinyasa, you’re using the muscles but you’re also developing very ingrained patterns of movement in very particular patterns. Those ingrained patterns can easily lead to overuse/underuse issues and injuries.

Develop better range of motion in your shoulders.

 

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Massage Therapy Ball Primer

I love my balls and I have lots of different ones. Many different sizes and even textures but which ones are for best for which body parts.

And yes, we all turn in to 9 year old boys when we talk about the balls, but beyond the laughter, the balls give you the ability to get a massage every day. Self-care in your hands!

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Self-Massage for Tight Calves

I just returned from a beautiful weekend in Boone, North Carolina. If you know the area, you may know that Boone is mountain territory. I spent 3 days walking up and down mountains. My calves were TIGHT after this trip. I knew I needed to pay attention to them but the point was driven home to me when my knee started hurting too. My very tight calf was causing other parts of my body to say Uncle!

Balls to the rescue!

 

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How Your Body Affects Your Happiness – TED Talk

Reach those arms up. Dance. Move. Practice Yoga. Help yourself be happy!

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Feet as the Foundation of Our Bodies

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Pranayama – Breathing 101

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Double Pigeon – Deep Hip Opener for Even Tight Hips

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Chest Opener with Massage Therapy Balls

So many of us suffer from “slouch-asana” because of poor posture, carrying heavy bags, too much time hunched over the computer, or texting, or driving. Whatever the reason, this repeated hunched posture creates tension in our chests leading to shallow breathing, painful shoulders / back and stress, and even more shallow breathing, and even more pain & stress. It’s a horrible cycle. Break that cycle by simply creating more space in the muscles in your chest.

 

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