Prioritize to Create Change:
1. Spine
2. Center the Shoulder
3. Wake Up Rotators
Our goal is hit key points each day. Plan for 2-4 days a week. After 10 minutes people are often amazed by shoulder/neck feel.
Use Contract/Relax Method for 1 & 2.
1. Roll T-Spine
This is a favorite of many because after, it feels like you got a great massage. This is a “Joint Capsule Mobilization” because the small diameter balls work between the joints of the spine. It takes skill to address the capsule of any joint.
Much neurological slack is housed in the T-Spine. We feed slack throughout the shoulders, neck and arms.
Start with tennis balls and upgrade to lacrosse balls over time.
2. Reset Shoulder Position
Shoulders feel centered, balanced in 2 minutes.
Know that for most people, pecs are shortened and pull the shoulder forward. The rotators behind the shoulder become over-stretched and lose function. Balance all this out by resetting the joint position.
3. Reinforce New Position
Strength is crucial in creating change. 1 & 2 improve position, 3 solidifies. 1 rotation a day makes a big difference for anyone, or do 5 a few times a week.
Wake up important rotators.