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!
