Day 317- #4 Stretch with Spine Stretch and Arm Circles

This exercise synthesizes shoulder stability with a spine twist.

To do this exercise you will need a mat.  Start by lying on your side with your knees bent and your feet planted in the ground.  Inhale as you cross one ankle over the opposite knee and exhale as you hug both knees towards your chest and then allow the legs to fall towards the bottom leg.  Take a few breaths as you work to open the front of the chest towards the ceiling and then allow your gaze to fall away from your knees until it finds the opposite hand.  Then begin circling the opposite hand behind your head and across your body.  Continue this circle and repeat it five times before reversing directions.

Things to think about

This is a complicated exercise.  It is important to allow the shoulder blade and collarbone to move with the arm while maintaining a stable ribcage.  Take this opportunity to allow all of the muscles around the shoulder blade to stretch at different parts of the circle.

Notice how the two shoulder blades are connected to get the most release out of this exercise.