Day 247- Quadruped: Single Appendage Shoulder Flexion

This exercise allows the body to begin disassociating the movement of the shoulders from the head, neck, and torso.

To do this exercise you will need a mat.  Start by standing on your hands and knees with a lengthened and supported spine.  Inhale into the back of the ribcage and then exhale as you maintain stability in your spine and lift one arm into the air.  Inhale as you return the arm to the ground and then exhale as you lift the other arm into the air.  Repeat each side 5-6 times.

Things to think about

Axial length is essential to this exercise.  Before lifting the arm be sure that your head is inline with your spine, and that your spine is supported from the front.  Then the essence of the exercise is maintaining stillness in the torso as the arm moves. 

Allowing the shoulder blade to slide down the back is also important to this exercise.  As the arm lifts feel the shoulder blade connect to the ribcage away from the arm.

Day 246- Quadruped: Turtle

This exercise uses the quadruped position to teach the body how to use the support of the myofascial system.

To do this exercise you will need a mat.  Start by standing on your hands and knees.  Be sure that your knees are under your hips and that your hands are under your shoulders.  Then inhale as you allow all muscles to relax as you hang on the ligaments of your hip sockets and shoulder sockets.  Your head will also hang forward.  Then exhale as you lengthen your head away from your tail and engage the entire myofascial system so that you find the longest possible spine. Repeat this 5-6 times. 

Things to think about

This exercise is for exploration.  As you are moving ask yourself questions like: Is my head in line with my spine?  How can I give my spine the most support?  What can I do to make my spine longer?  Are any of my joints feeling taxed?

Thes questions will help you find ease in this position to prepare you for the rest of the week’s exercises