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You can get access to Level 1 separately to start your healing journey, or take advantage of our limited time offer and get the Level 1 + Level 2 Bundle deal.
Purchase Level 1 Access Alone - $119Purchase Level 1 + Level 2 Bundle - $199Position:
Have a pillow handy and close to your head on the side you are working. This is in case your arm does not reach the floor and needs support once you’ve reached your maximum overhead position. Lie on your back with your knees bent with your knees and feet hip width apart. Raise your arm straight in the air so your hand is stacked directly above your shoulder. Rotate your arm so that your thumb is pointing towards your feet. This will orient your palm outwards.
Very slowly move your arm from a vertical position to overhead. Gradually rotate your arm so that your palm orients towards the floor as your upper arm moves towards your ear. Only go as far as you can while keeping your elbow straight. Flatten your low back by the time your arm is at its maximum reach. Rest your thumb on the floor or your arm on the prop for a moment. Then as carefully as you can, return your arm to its vertical starting position, subtly untwisting the rotation so by the time you are back to where you started, your thumb is again facing your feet. You can release your pelvic tilt when it feels natural to do so. Repeat 2-3x each side.To exit safely, slowly lower your arm to the floor by bending your elbow and rotate your palm towards your belly. If one side was easier or smoother, you can start with that arm the next time.
This is a 2 part self test to see if you lats are being bossy over your deep rotator cuff muscles.
#1 Note how your arms hang: do they face your body as the dangle by your side? Do they face backwards? If they face behind you, that means that your lats are tight and are probably acting as the main inward rotators. For large, power actions, it’s fine if the pecs and lats work to rotate your arm inwards. But for day-to-day life, the subscapularis should be the main rotator.If it’s not, then your neck and shoulder are at risk.
#2 Practice walking from one end of the room to the other or from one side of the house to the other. Alternately, try this while you are out for a walk or before you leave for a run: as your R arm swings forward, rotate your R palm towards the sky. Note that at that moment your body is moving from your R side to your L side. This can very subtle. If that feels really awkward or difficult that means you need it. Just for 20-30 seconds practice and answer these 2 questions. #1: can you pretty easily turn your palm up? #2 Can you sense your center of gravity move from R to K?
Now try it for 20-30 seconds on the L side. As your L arm swings into its most forward position, turn your L palm upwards. This can be a very small motion. Can you sense the shifting from your L to your R? Can you feel if it is easy or hard to get the upward forearm rotation?
Don’t walk this way all the time, just use this as a test.
When your lats are released, they permit your arm to swing forward, your forearm to twist and your center of gravity to shift from side to side. If you are being “held” over on one side by a tight lat, then other muscles overwork to “pull” you over, creating compensation patterns for you to simply walk.
