F 32 Shoulder Rotation EN

Sitting onto the heels with the knees together, hanging back here, flexing the upper spine with the shoulders and arms moving forward, again initiating the movement from the shoulders.

With the spine flexed here and with the ankles flexing into the ground as well to prevent compression into the ankles, pronate the arms down and under and back as far as they can Try to place the tips of the fingers together to reach the palms together up toward the center of the scapula.

If this doesn’t work, you can take the variation of interlocking the elbows.

Whichever variation you’ve chosen, make sure to offer resistance with the arms or the hands pressing in towards each other as you lift the sternum vertically upward.

And with that vertical upward motion, you want to draw the shoulders down and extend through the back of the neck.

And again, with the activity of the arms active and the tops of the feet actively pressing towards the ground, you want to again make the middle part of the body malleable, moving around.

The ribcage almost floats around the spine.

You can imagine that.

And to release, you want to be able to activate the ankles as you flex the spine and lower back and unpacking the movement by releasing the arms again a slight pronation down and back and then superlating the arms forward as you initiate the movement of game with each shoulder moving forward as you release back up to center.