Hey There, Thanks for checking out the site. Below are some short explanations and demo photos to help you with this progression. If you have 5 minutes between projects during your day then you can introduce this movement and notice more comfort in your
1 Line Yourself Up
Stand an upper arm length from the wall.
The pinky edge of your hand can rest on the wall
The elbows should be slightly off the wall ( as you straighten your arms your elbows will begin to touch the wall.)
The elbows should also be slightly below your shoulders for the starting position
Check your feet, hips, spine, ribs, are comfortable, and stack nearly on top of one another (if possible). In other words, if you were viewed from the side you wouldn’t be standing with your pelvis and behind your feet etc.
2 Inhale and begin moving the hands up
Keep your arms as wide as you feel comfortable with them apart in order to eliminate neck pain and undue spinal extension (pressure on the back of your spinal disks).
Avoid arching your chest or stomach toward the wall, and the tail bone out
Continue to slide the hands up as you inhale, anticipate that you will pause and exhale when you reach the height of your upward motion before moving your arms back to the start position.
3 – Finish, use an exhale to slowly move to the start position.
Use the exhalation to feel your core lengthening your body while you lower your arms. Your Shoulders should be relaxed yet you feel your back muscles just below your shoulder blades and on your sides controlling the descent of your arms.
4 Back to the Start
Repeat this motion up to 5 times to use your muscles and maintain a mindfully aware movement quality. This is motor control, breath control, deep internal stabilizing control exercise.
To add awareness to your practice of this movement: Bring your awareness to the soles of your feet, your arches in your feet, inner and outer thigh, lower back, mid-back,… all the way up the body as you find the awareness of the back of the neck, front of the neck and top of the head. Sensing gentle opposition from the arches to the top of the head while you move your arms. Adding this sensory aspect to your movement appeals to the somatosensory part of the brain and trains us to use our parasympathetic nervous system to relieve extra stress and tension caused by our modern lifestyles.