Okay. Okay. So tonight we're going to do um, a short series of exercises to really open up the shoulders. Everybody's got rounded shoulders. It's like a epidemic conditions. So a, it's always worth doing. It gives a lot of relief and such really the neck. So Debbie, what I would like you to do is lie down on the foam roller with your hips and your head on. So it will be lined up down the center of your spine.
So you're taking the elbow and you're moving the hand back. So as you can see, you're a little tight and you just want to hold a tear because of this. What this starts to do is stretch all the tissue around the coughs, all the pecks connecting into here. And I can see already, Debbie, when the children is tight, it's very easy for the elbow to start to come down. So make sure if you can keep the elbows in line with your shoulders and because you're tight, I'm going to get you a little help. So there are different sized foam rollers and very tight people.
The big foot rollers, they're too high. So let's do this for you. At least you get grounded
So, and bring the shoulders and shoulder blades down your back. [inaudible] and then, and then take the hands and starts to lengthen them out towards the floor. So they're literally, yes, yes. Long, long, long arms with this rotation happening. Good. And then without the elbow locking, but just open start to glide the hand. If you can on the floor, move this pillow away, up over.
And any place that you feel tight along the way, you kind of spend a little time, then you'll have all these little knotted areas that are restricting you.
And then start again. So you start bending the elbows. Let's pause here. That's it. Work. Now you're a little bit looser so you can already work this rotation. So the cough is moving back.
All the skin on the back body starting to glide down. As you become dispositive from any dam, as you get looser, you start to check that the lower ribs are down as well. Cause usually when the lower ribs come down, the shoulders come down. But that's for you later because if you're really tight, I'd much rather have the lip ribs up, but the stretch focused in on the packs and then start bringing the elbows down. Very good. Stretch the arms out and again, float them up.
Right now because you're title, we just want you moving and getting more range of movement available so you can start to release some of that tension one more time and very nice. Now bring the hands down by your sides and you just now you're ha you, all you're doing is using your hands to stabilizers so they're going to be on the floor so you don't fall off the bolster. Let the shoulders go wide and this is to start to stretch the chest, the neck, turn your head to one side and let the shoulder that you're turning your head away from. Don't let it pull up so that it's to really get this stretch along there and then turn the head the other way. That's it. Then then come back and you just go back and forth.
Now as you're turning your chin to wonder side, you can gently rock your body in the opposite direction. So with your yes, so your feet can push you in the opposite direction to your Chin and face [inaudible] and then you slowly in, these are movements you do slowly. So you pay attention to what's happening. You pay attention to where the skin and the tissue and the muscles are dragging and pulling. And maybe the soldiers want the bunch up so that you can consciously not activate things that are pulling you. And if possible, instead of lifting your head, Deb, let your head roll. So it's actually so it will get a little deeper into the neck. Yes,
Let's do this. Let's have you roll to one side. So you roll off [inaudible] and then come up to an upright position. So that's a little sequence. It can be done on the bolster. And I would like to add, come up to a standing position. We'll do a few more things using a theraband and get the theraband
Make sure the hands have turned out and then together. So there's this beautiful stretch. So good. Okay. Bring the hands up again. Come up. Was that easy or hard or hard? Okay. Because if it was easy, I would tell you to bring the hands closer together.
Otherwise you keep it at the same tension. So again, palms facing out. Pull the bar, the band apart. Take your arms back, lift your chest, lift your chest. That's it. Let the band come together. Good. Pull the band apart. Take it a little bit further back. Let the band release and pull your shoulder blades together. Pull the band apart. Lower the little bit lower. See if you can keep the hands rotating out. Moon. There you go.
Then let release attention. Good. Pull the band apart. Lower and release the tension. I think let's do a little closer and turn the hands inside out. There we go. So we got all of this opening. Good. Pull the band apart. Lift your chest, let the band come together, lift the arms, pull the band apart. Let the hands come together.
Now pull the band apart, lifted and let the band pull you together. Pull the band apart, lift more, let the band pull you together. Good. Pull the band apart. Lift a little more and see, that's it. And one more time. Pull. Lift up. Come a little higher Debbie. Let the band pull you together and then bring the arms over.
So just the roll the shoulders. Pretty intense. Yeah. Should already start to feel a little bit more open. Yes. Take the band and wrap it underneath your shoulder blade.
So making this v-shape press, that's it. And back and press. The hand comes. No, this, this angle. There we go. And then bend the hands back and press them. So they'll be coming in front of your, there we go. But you're working.
That's it. Do you feel that and back and rotate out and lift the chest. There we go. Add back and press out and open the chest and back and press out and open the chest and back two more times and press out and open the chest and back. And one more time and press out and open the chest and back.
And then relaxing on staff. So just stand here for a minute. Yup. And roll the shoulders and reverse it other way. I just stand for a minute and see how you feel. It should feel quite a bit looser. This is something you'd take anywhere in the world with you anytime you've been spending a lot of time sitting. Great work to do. Thank you.
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