Deep neck raise
Shoulder Aid
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1m 51s
3 sets of 30-60s hold
Focus on the front of the neck (up to just behind the ears). This is often an overlooked area when improving the movement of the shoulders!
Up Next in Shoulder Aid
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Lat & Upperback Rotation Straddle
3 sets of 1 min per movement for BOTH the lat and upper back (that's 2 minutes total per side) 1 min lat focus 1 min upper back focus
Learning to engage that lat and upper back without the shoulder jutting forward will be crucial for your shoulders health long term.
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Panther walk
3x100-200ft It's all about controlling the spine here. This movement is great to explore making a movement go from feeling too segmented to fluid. It you notice the low back, knee, or shoulder joints try exploring how you are breathing and the position of the knee/hip to change what you feel.
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Kneeling upper back opener
Use the D grip. Refer to Flow hand shape videos for tutorial.
3x10-12 reps per side or 30-60s. Focus on breathing low into the belly and low back, not the neck. If you shrug to much you will feel the trap, turn that by pushing down. We want the upper back!
