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OVERVIEW & PURPOSE

This exercise is great for increasing blood flow and range of motion in the neck, chest and shoulders. A great warm-up for people that experience neck and shoulder tension.

BENEFITS

  • Stretches upper back muscles.
  • Develops strength in pectoral muscles.
  • Great warm-up for the shoulders, neck and spine.
  • Great for people with neck, arm and shoulder pain.

PREPPING FOR THE POSE

Though this exercise can be practiced on its own, you’ll notice even greater benefits if practiced on a “warm body”. Poses to help you achieve that would be:

  • Overhead Stretch
  • Neck Rotations
  • Shoulder Wings
  • Side Angle Stretch

PROPS

Props are very important to a practice. They are made to assist in correct postures, and assist in injury prevention. Please use them if necessary.

  • Double your mat for additional knee support or use a blanket.

GETTING INTO IT

Imagine there is a rope hanging in front of the body. Both arms do not move at the same time. Eyes follow the downward hand.

Feel this exercise in the upper body(neck, pectorals, trapezius, deltoids, triceps, flexor/extensors, erectors, obliques and wrists).

  1. Begin in a seated position.
  2. Your abdominals are engaged and your spine is straight..
  3. Inhale raise your hand to the air, fingers stretched.
  4. Look to your hand. Create a fist, thumb inside.
  5. Exhale slowly bring your arm down.
  6. Practice 5-10 rounds.

HOMEWORK

  • Make a mental note of why one side has more tension than the other. Where exactly do you feel the tension? Are they the exact same areas on both sides?

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