F 33 Shoulder Rotation Bind EN

From a kneeling position with your knees together and your heels together, sitting onto the heels with an ankle flexion to prevent the ankles from compressing, lean back into your flex spine position, initiating the movement of the arms extending forward with the shoulder, with the initiation of the movement from the shoulders.

Turn the left arm to turn under and back and at the same time turning the body to the left side as you pronate that left arm back.

You’re trying to explore the movement now with that left arm to be able to reach across the back side of the body toward the right as you twist a little bit here to find a way to get the back of that left hand up as high as possible in behind the shoulder blades.

Once you’ve got it up there, without any force, of course, move the upper torso back to the center and reaching the right arm up into the air and sort of playing around with the movement a little bit, moving it from side, one side to the other, forward and backward, trying to explore where you can find the most efficient and spacious way to reach the arm behind the head and to try to be able to bend the elbow to clasp the left hand behind the shoulder blades.

If you’re unable to clasp the arms, it’s absolutely fine just to create fists behind the back.

Whichever you’ve chosen here, whether it’s to clasp the hands or to make the fists, we start to lift the sternum vertically upward, continuing to offer resistance with the the ankles into the floor so that we don’t compress the ankles, or the tops of the feet into the floor.

As we move the sternum upright, draw the shoulders down towards the hips and oppose the movement of the head movement backward with the forearm pressing into the back of the head.

At the same time here, we want to butterfly the elbows out a little bit here, activating so that we feel with the shoulders drying down and the head and the arm resisting each other that the shoulders are quite active here.

There’s isometric contractions in the shoulders.

Once we feel that lock with the arms and the lock with the lower part of the body, meaning the ankles flexing down, we want to gain, find that malleability in the center part of the body, moving the ribcage forward and backward and side to side, finding a way to maybe even lift a little bit higher with the chest with that movement.

To release here now, we’re trying to hang back a little bit here, continuing to keep the arms active for the time being.

Once the spine starts to flex a little bit more, we’re going to release the grip and we’re going to take the right arm up as if we’re trying to unpack what we did before without anything invasive here, not snapping it out and then finding a very smooth way to release that right arm forward as we start to turn the spine toward the left side and release that left arm down towards the floor and reach and supinate the left arm forward again initiating the movement from the left shoulders it comes forward.

Again, you can flex the upper spine here as you lean back a little bit, finding that movement in the shoulders with the spinal flexion and then come back upright, place the hands onto the thighs and relax.