In this week's class our focus - almost entirely - has been on shoulder extension.
Let's review what is it that we are after:
In the beginner Core Restore session our focus has been primarily on stability and mobility of
the hip girdle. We spent some time - not much, really - understanding the relationship between the hip girdle and the rib cage.
Advanced class' challenge is to connect our stable {or somewhat stable foundation} to a stable, yet mobile shoulder girdle.
How do we do that?
Begin with a test:
1. Stand with your back against a wall; try to bring as much of your back body to the wall as it is possible. You might have to have your heels slightly away from the wall; you might also discover that it is impossible to have the back of your head on the wall.
2. Once you got yourself organized, get a feel of how your back rib cage relates to the wall - can you feel your back ribs touching the wall?
3. Now practice lifting your arms - one at a time - in front of you and then up over head. At which point do you feel your back ribs lifting off the wall?
4. Now picture your arm bone plugged into your shoulder socket, and imagine it rotating freely upward as you lift the arm. Focus your attention on lengthening the muscles of the armpit as the arm lifts - see if these two actions will increase your shoulder range of motion.
Continue with a stretch:
We did a number of different variations for this pose {on the belly, in the child's pose, with elbows on the bolster, and with the core ball} to release and lengthen the muscles around the shoulder and help shoulder extension.
You may want to
re-test your shoulder mobility after this stretch.
Get your movement pattern organized:
Prone Squat prep requires the same shoulder extension as downward facing dog - do a set of 5 - 10 repetitions here, focusing your attention on creating more space between your upper arm bone and your torso as you
rock back.
Take Downward Facing Dog
