The Barefoot Massage Open 2.5 #Mobility with Dawn Dotson

Ashi Bar Pass-Thru:

• Start off laying prone on the ground. Keep your arms extended and grip loose. See video
• Raise the PVC pipe behind of your body . Once overhead, retract the shoulder blades down and pull behind your back.
• You can adjust and widen your grip if that movement was too difficult. Narrow the grip if you had no difficulty executing the warmup drill. Repeat up to 10 times.
• Modification or Isolation: Shoulder Pass-thru’s: just do one side at a time instead

Turbo Dog

While it might appear to be about strengthening your arms and back, there’s a lot more to it.

• Start with Downward Dog: (Hold 5 Breaths)
• On your hands (shoulder width apart) and knees (hip width apart)
• Wrap your shoulder blades toward armpits, feel for activating chest muscles and upper back, and relax head and neck.
• Inhale – Bend elbows 3 inches from the floor, moving them toward each other
• Exhale – Straighten your legs and lift into Downward Dog.
• Keep energy moving through your arms and chest, keep collarbones moving towards your feet.
• Reach your forearms away from your wrists. Use your upper back, chest, and arms to hold the space between the bones of the shoulder joint.

Elevate & Depress Scaps during Scap pull-ups:

• Begin in a normal pull-up position with a palms-away grip and hands shoulder-width apart.
• From a full hang, with just slightly shrugged shoulders, you want to draw the scapula down and together, thus raising your body slightly but without bending your arms and pulling as in a regular pull-up.
  • The best learning cues are: Try to “bend the bar” and think about doing a reverse shrug (i.e. shoulders drawn downward). Do this, and you’ll feel your head shift backward and your chest raise upward, as your scapular pinch together.
• Hold the top position for one second, then return to the starting position. The range of motion is only a few inches to a foot or two (when you get really strong!).
• Do six to twelve reps, keeping nearly straight arms and tight spinal erectors and glutes throughout.

PULL-UPS YO!!!

Use your bars! Start with scap pull ups then pull all the way through!!!! Tighten all the things! You can do it!