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.

Day 316- #4 Stretch with Spine Twist

This exercise adds a spine rotation to the external rotator stretch.

To do this exercise you will need a mat.  Start by lying on your back with your knees bent and your feet planted on the floor.  Inhale into the back of your ribcage as you cross one ankle over the opposite knee and then hug both knees towards your chest.  Exhale as you drop your legs to the side toward your bottom leg.  Inhale as you take your gaze away from your knees, and take ten breaths as you feel the spiral in your spine.  Breath into your ribcage for ten full breaths, and then on an exhale bring your knees back to the center and reverse sides.

Things to think about

This exercise creates a spiral in the spine.  To get the most out of this spiral do your best to keep your ribcage on the ground while your legs move away from the ribs.

This exercise is a great way to relieve the tension that can happen at the back of the ribcage.  Use the breath to expand the back of the ribs, and as always make sure that with each exhale you are getting all of the air out of your body!

Day 315- #4 Stretch with Thigh Circles

This exercise is a dynamic external rotator stretch.

To do this exercise you will need a mat.  Start by lying on your back with your knees bent and your feet planted in the ground.  Inhale into the back of your ribs as you cross one ankle over the opposite knee.  Exhale as you bring both thighs towards you and grab onto the bottom thigh.  Inhale again as you circle the bottom thigh towards you and exhale as you circle it away.  Repeat 6-8 times in one direction and then switch directions.  Then switch legs.

Things to think about

This is a dynamic stretch, which means that each part of the circle is stretching the external rotators at a different angle.  This can work to open the hips in movement for better weight shifts and knee supports

Be sure that your head, neck, and shoulders are relaxed as you do this exercise.  It should feel recuperative.

Day 314- #4 Stretch

This exercise stretches the external rotators of the hip.

To do this exercise you will need a mat.  Start by lying on your back with your knees bent and your feet planted on the floor.  Inhale in to the back of your ribs and cross one ankle over the opposite knee, and then exhale as you bring the bottom leg towards your chest.  Hold onto the bottom thigh as you take ten breaths.  Then repeat on the other side.

Things to think about

This is a very recuperative exercise.  Use the breath to expand the tissues of your back.  As you inhale the myofascial tissue of your back will expand and as you exhale you can pull the leg closer to you. 

Make sure that your head, neck, and shoulders are relaxed and easy in this position.  If holding your leg is hard, then feel free to prop your bottom foot up on a chair or couch.

Day 313- Arm Circles Should Range of Motion with Weight

This exercise adds resistance to a full range of motion in the shoulder socket.

To do this exercise you will need a mat and a small weight (1-3lbs).  Start by lying on your side with your knees bent.  Hold a small weight in your top hand and reach that hand and arm toward the ceiling.  Begin making small circles with the arm, and then gradually allow the range of motion to increase.  After reaching the full range of motion notice which direction you are moving and then reverse directions.

Things to think about

In this exercise you want to find your pain free range of motion.  If perchance there is any pinching in the shoulder decrease the range of motion.

Remember that the collarbone and the shoulder blade are part of this motion too! They work together to keep the shoulder safe.

Day 312- Arm Circles Shoulder Range of Motion

This exercise allows the shoulder to find congruency in a sidelying position.

To do this exercise you will need a mat.  Start by lying on your side with your knees bent.  Reach your fingertips towards the ceiling so that your arm is directly above your shoulder.  Start making small circle with the arm, and then gradually begin to increase the size of the circle until you are at your full range of motion.  Notice which direction your arm is moving and then start small again in the reverse direction.

Things to think about

Awareness of the fingertips is very important to shoulder stability and efficient movement.  As the arm moves behind you try to lead with the thumb, and then use the pinky to lead the rotation of the arm towards the front.  Imagine reaching through the middle finger, and at the same time plugging the arm bone into the socket.

Shoulder stability does not mean stillness.  Be sure that the shoulder blade and collarbone are following the arm to provide it with support.

Day 311- Sidelying Rotator Cuff with Elbow Extension with Theraband

This exercise adds the resistance of the theraband to this shoulder stability exercise.

To do this exercise you will need a mat and a theraband.  Start by lying on your side with your knees bent.  Place the theraband on the ground in front of you and secure one end of it with a weighted object.  Grab the other end with your top arm.  Inhale into the back of your ribs and then exhale as you rotate your arm outward and lengthen your elbow.  Inhale as you release and then exhale to repeat.  Complete 8-10 repetitions.

Things to think about

As with any sidelying shoulder exercise you want to be sure that your shoulder girdle is organized and that your head and neck are safe.  Be sure that your arm bone is congruent with the shoulder socket. 

Imagine the tissues of your shoulder sucking your arm bone into the shoulder socket.