So some of you haven't seen this. Um, some of you may have seen something similar to this. Um, you know, we work with the green strap. We can actually start, let's go ahead and start standing today. Um, the green strap for some assistance with shoulder mechanics and shoulder girdle. Uh, we'll also apply some of it down on the floor for regular mat work though. So why don't we do this. We'll just start with it on the floor. I'm gonna you can face me, you can turn your body to face this front and as a little bit structured, but just put your strap by your feet. It doesn't have to be a perfect straight line and you can always recreate this at home if you wanted to. If you don't have the green strap with a belt or um, a robe belt or towel, you can roll your towel up. Yeah.
Which a long time ago the towels were used more traditionally. So, uh, let's start with our legs in parallel. And if you take a quick look down to your leg line, you definitely want to see all your toes forward. And depending on your leg line, some of us, our knees will knock inward. What we're looking for is the three areas of connection, your ankle bones together right above the knees to be pressed together and then your high inner thigh pressed together. Um, sometimes when we take that last one, the high inner thigh, it can actually cause or contribute or lend itself to more inward rotation of your knees. So even though we're connecting the high inner thigh, think the back of the high inner thigh is more squeezed together. That will most likely keep your knees tracking forward where we want rather than knocking in. Okay. So as we're just standing here, we're going to do a little bit with the green strap and I'm wondering how this warmup with their shoulder work. So let's just take an inhale.
Shoulders lift and exhale, press and down. Inhale, shoulders lift. And as we're starting with the some arm and shoulder work and in standing as you are standing here now let's all shift or wait just a little more forward of our ankle so we're not resting back on her knees or ankles than her heels.
I'm not going to fixate on what's not working. I'm going to feel what is working and think about what is working.
Just feel inhale there forward.
We're going to take a nice easy standing roll down. Take a big breath in through the nose. Exhale from your high abdominals and letting the head, your shoulders, your neck round, keeping your weight more forward of the ankle than back on the heels. I want you to just to let your head round over, look right at your legs as breathe in. We're going to roll up from there. Exhale, abdominals contract in, pooling up.
Let me feel your legs solid underneath your pelvis. Let's come back up to standing tall. Go again and exhale. So let this be a warmup for your dominoes. He won a contract in. Let your arms dangle spinal flection. Inhale from the bottom. Exhale, pull the abdominals in up.
Restack yourself up to standing tall. We'll ticket two more times. It's a nice breath in and exhale. Rounding over. Yeah. Do what you can to let the arms relax. Yes, that's it you guys. That looked really different. [inaudible] because in a moment you're going to do a lot of work with them.
So right now enjoy that. They're relaxed. Rolling up. We're going to take one more time breathing in and exhale this time as you were down there. Go ahead and pick up your strap. Bring it with you as you rule back up. Okay. And we're going to start with our hands. In the first loop. There's several loop choices.
We're going to go in the first loop and let's just have our palms facing our thighs. Open up your collarbones. Again, we're just going to lift the arms forward. So inhale is your coming shoulder height and exhale pressing down. So as we do these up and down motions, I want us to think about pulling the arms out against the edge of the the strap. If you keep going, if you didn't have this at home, let's say you could do it with your making a soft fist on your straps. Same idea. Okay. Yeah, so the shoulders are stable and level as you raise your arms up and down.
Inhale, lift the arms. I want you to think about how your abdominals can work in the exercise. So your whole, yeah, good in with the tummy pulling out on the outside edge of the strap. Shoulder blades down the back. She says, if you're reaching into space here in the front of you, everybody now hold right here. We're going to turn the arm angle just slightly so palms will face into each other. Keep pressing out and the press out. Even though we're new, I'm cuing at hands. Think of it as your upper arm and shoulders.
Also pressing out away from your chest. And let's bring the arms down. We'll do several there. Inhale up and exhale. And all the while the legs are still squeezed together. The rear high inner thigh, very active inside our body. Our spine is up long and tall and strong.
Good. Hey you guys exhale and lower. We'll take two more in here. We lift last one. I want you to lift now. Hold. I'm gonna just do a little, uh, not the percussive breathing, which is the,
So allow your torso to be just a little bit more forward. Yeah, like that. And same with TIAA. Just bring your torso a little more for it. You got it there.
Okay. Now when you lower your arms, keep your shoulder girdle wide strong open. There we are. Be a little careful with some of these exercises. Anyone that may have shoulder issues. Okay, I should've said that at the beginning of the hour. Yeah, he, he didn't know. You know your range is to work with. Um, yes. I'm going to just take a moment. If you're doing this in a moment here or maybe later and you're raising your arm up and there's tingling or pain or discomfort, don't go there.
Don't go that high. You do want to work with a weight range that feels safe for you. Okay. You, especially if you have any rotator cuff injury or impingement, although this is also intended to help strengthen and open it up. Okay. We're going to change the grip. So go in one more out to the side, away from center. Okay, so it puts this a little wider and I'm going to have us start with our arms. Shoulder height. Okay. Still a little press out on the outside edge. Now if we release the elbows or bend them, think of bending your elbows left and right. Okay.
Not pulling the elbows back behind the back because that is going to cause us to probably shrug together. What we're looking for is that with in the back of the back. Okay. We're gonna call that an inhale and the exhale is stretching forward. We'll do about 10 so this is a really stabilized strength. Shoulder girdle awareness of shoulder mechanics.
Lift. Yeah, fill your lats. Okay. Now with soon, oh, we're gonna focus on our upper arm and rotate it. So the bat, the strap will come kind of right in front of your forehead and then rotating back to horizontal. Let's inhale. Good. And exhale. Keep going. I'm gonna use Michelle for a second because you guys can all see her. My hands are freezing and go ahead and do so if I could with all of your arms, I would do this. And I'm, we're pivoting the humerus, which is your upper arm right there at that joint. Okay. Yeah. Right. Pivoting back and yeah, just unsure.
Shrug their shoulders a little. You got it right. Good. Should be kind of waken up your mid back also on shrugging those shoulders. Beautiful. Just two more times everybody, cause I know it's getting fatiguing. Inhale, rotate and last one and rotate back to down.
And then we'll just rest for a moment. Okay. Stay right here. Press out in the outsides of the strap. We're going to do a little neck and head rotation. Take it to your left first on an inhale and exhale back to center. Just 10 easy stretch of your neck. When we're working our shoulders, it is important to continue. Continue stretching the neck.
Is this all related? Turn and really see something on that side of the room and center again, could you be more open across that collarbone? Could it be more open across those upper ribs right here? Yeah, it's really the pectoral muscles as they attach all the way up in the top or connect. Good. Beautiful and open.
What? I'm going to try just moving my hand. One loop, but the other hand, not another loop. Now that probably will be okay for most of us. We'll see. Okay, so again, we're going to start at shoulder level and start the same kind of adding onto what we just had done. So elbows bending to the size. Samantha, it's beautiful. Really good. Find your lats. Everybody.
We're going to move up. The strap is going up. Our arms are going up, but the shoulder blades are not going up. The shoulder blades ideally are going to go down, down. [inaudible] now only go to your, your range. That feels okay. You might be here right now. Some of you are going to be fine to go all the way to straighten that elbow.
Okay, so we're going to come back down and rotate. That's our pattern. Inhale.
Keep going. So we're getting, we're going to think of the posture not being dropped into the lumbar spine. I could do that with my arms, but you can see aesthetically what's going on. Ooh, when I get my torso over my hips, where am I? Anna? There we go.
Let's everybody shift our weight again a little more for rid of our ankle, dropping the scapular shoulder blades. Good. And bringing all the way down. Okay. And just bounce the shoulders a little bit. Okay. Yeah. Adding onto that, we're gonna do a little more range of motion. We'll see where we are. So I want us to take the hands now. Palms face out. Just got a few more things planned for the standing green strap work.
So as you're now your arms up above your palms, face out a, what do I want to work with? Yeah, it's more the range of motion of taking your whole arm a little bit far. Now you know what? I need to change my strap. Sorry, I need to go into one more that the arms can go farther back behind our back or behind the head. All right, so from above the head arguing back, press out into the hands. The upper arms again are going to pivot and rotate in that shoulder joint. All right? Yeah, let's do it. Inhale. Exhale.
No Sir. I don't know. I can just cast them closer would be more challenging in one regard because you're sh re rest if you want to or continue cause you're in a shorter distance here to try to get shoulder rotation. I would say a little wider. Everybody come down rest for a second. Sometimes talking through it those good because then you're just distracting like, hey look, look, I'm going with my, I can do it. You know, that's improving. That sort of, it's improving. It is affirmative. It's improving the rotation. Yeah. And Michelle asks about the [inaudible] to get more of this pivoting humoral humeral head there a little more. Yeah. Uh, organization rotation, organic.
The press out in the palm to somewhat open space in the joint. I get my, I'm gonna use the word traction, although I'm not a chiropractor to open up the joint. Yeah. So sometimes that end point in the the loop can stimulate or give some feedback to that mechanic. Does that make sense? Yeah. Okay. Little farther. I know. Here we go. Let's start back up. Let's start with palms face out. Press into the palms, feel your lats pull down. Let's turn him lifted.
Okay. So I'm going to have this to take that strap back again behind your head or you can go behind your chest. Okay. Or if anyone's with me, we're going to go all the way down behind the back. I'm going to let you choose where you need to stop. Yeah. And then return press out in the palms. You want to feel the pivot of the upper arm bone in the shoulder?
Probably just a total of four of those.
Even if you think you're not doing some changes, you are. So let me affirm you. Okay. Trust me. Cause I can see sometimes things that are, uh, what you may not feel. Now hold it back if you're everybody's back or if not, just can you bend your elbows to get your hands down? Yeah. Okay. Lower your arms. We're going to wrap our hands on the strap and lengthen them back behind us.
Okay. I'm actually gonna even walk my hands a little bit narrow where some of my arms are quite close to my body and they're linked in the fingers again. So this is some lat and tricep. Just press your arms back. Okay. And press back. Let me just see how far you all are moving. So as we move our arms back behind us, the challenge is can the shoulder stay open and not pivot this way?
See it in my neck. Shortened. I kind of, I don't know, quasi Modo. Maybe we want to be able to move just the arm. Okay. Inhale, press away. Exhale, return. So I think opposing the arm movement going backward, the chest and sternum can pull up. Yeah. Inhale, press back. Exhale, return to your hips. Inhale, press back, exhale to your hips. Squeeze those legs from inhale back.
My literal thinkers drop the strap. That's okay. Hey, you did it. I mean drop the strap. Okay, let's go in. I'm going to stay in three, three. Okay. Starting at shoulder level and I add a little, go into a little side, bending with the spine. All right, so just a kind of retouch on how we're standing here. Again, the inner thighs are add. Doctors are active. If you had a big physio ball between your legs, squeeze it or a big, big magic circle right up here. You to pull it in. Okay, so that supports the knees.
Definitely helps your pelvis stay positioned as the arms are up. Now focus on the length of your spine vertically without the ribs thrusting forward. Okay. You probably are going to want to recruit your glutes to stand and support your hips. So we're going to take a breath in and start side bending to your right. Okay. Inhale. Exhale. Come back to center.
You want your head right on your neck, your neck, on your shoulders and you're looking, looking out. Okay. One more each side. Thank you.
So just an inhale to the side center.
Exhale. Four more.