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See our FAQsYou 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 - $199To get access to the advanced Level 2 courses, you'll need to work through Level 1 first.
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 - $199Lie on your back with your legs in a 90-90 position. Have your face parallel to the ceiling and your neck comfortable. Elbows straight option: Place your hands in the air at shoulder height. Your elbows are straight but not locked.
Exhale and reach your fingertips towards the ceiling, feel your Abs work as your shoulder blades slide on your ribs and your pelvis tips backwards. Very gently and slowly, release the reach and the tilt then once you are back to your neutral starting position, press your hands together as hard as you want as long as there is no pain.
Now very slowly unglue your hands from each other and count to 30 or more as you release your arms out to the sides, gracefully resisting gravity. Once your arms have reached the floor, completely relax and let them become very heavy.
To exit from this position: bend your elbows, keep your arms resting on the floor and touch your fingertips to the top of your shoulders. Then slowly slide your elbows towards your waist and place your hands on your belly to rest. Repeat 1-3x
Elbows bent option:. Place your hands in the air at shoulder height with your elbows bent to 90 degrees. Your elbows are stacked directly above your shoulders. Press your arms together as hard as you want (no pain!) Keep the 90-degree bend in your elbows as you lower your arms out to the side very slowly. See if you can get your knuckles and your elbows to land at the same time.
Your arm is attached to your trunk by one tiny joint! If these huge muscles (the pec, the lat, the traps) pull in an imbalanced way anything from rotator cuff impingement syndrome, shoulder bursitis and neck and shoulder arthritis results. A common issue is pec tightness that weakens the lower trap by pulling the shoulder forward around the ribcage. This places the lower trap it in a stretched-out and disadvantaged position.
After you have released your pecs, retrain your lower traps by flattening your blades when you lift or carry items. Whether you are strength training in the gym or carrying groceries, waking up your lower trap is like an insurance policy for your head, neck, shoulder and upper back. The trapezius is considered by some to be the Abs of your upper back, so you want them as smart as possible.
Lightly pull your blade down and back as if reaching your shoulder blade towards your opposite back pocket. Don’t lose your Four Points doing it and keep your neck relaxed (some people tend to jut their head forward as they do this) . Also feeling grounded in your heels will promote shoulder blade stability as your hamstrings and Abs naturally and ideally work as a team. When your Abs in front are working well, they support the “Abs” in your upper back.
