Fascia: Reduce Shoulder & Hip Tension
During this fascia maneuver, you will utilize counter-rotation and the fetal position to stretch one shoulder and its opposing hip to create more space in zone two. This movement is especially useful if you have shoulder or hip pain or play rotational sports.
BENEFITS
- Reduce shoulder and hip tension
- Reduce tension in the shoulder blades
- Improve athletic performance, especially in sports where you swing or throw
- Correct hip posture and walk more smoothly
CUEING: Side 1
- Stand with you feet shoulder-width apart
- Pull in the spinal pelvic lock and slightly bend your knees
- Let your hands hang in front of you, palms facing toward you
- Push your butt back until your fingertips touch your knees
- Lift your chest, as though a string is attached to your heart pulling you forward, and lift your chin so that you are looking straight ahead
- Place your right hand into the front of your left shoulder
- Place your left hand just above your right elbow, get a stable grip, and pull the skin on the back of your arm down to the elbow bone, locking it in place (this locks the fascia in place – hold your grip)
- Turn your head to the right
- Turn your upper body to the left, pulling your right arm across your body while keeping it in an “L” shape
- Push your butt back further and then hinge, holding spinal pelvic lock and keeping your gaze up
- Breathe in and out through the mouth six times
- Slowly unwind yourself to a normal standing position
- Go for a walk to integrate the changes (1-3 minute walk)
CUEING: Side 2
- Stand with your feet shoulder width apart
- Pull in spinal pelvic lock and slightly bend your knees
- Let your hands hang in front of you, palms facing toward you
- Push your butt back until your fingertips touch your knees
- Lift your chest, as though a string is attached to your heart pulling you forward, and lift your chin so that you are looking straight ahead
- Place your left hand on your right shoulder
- Place your right hand just above your left elbow, get a stable grip, and pull the skin on the back of your arm down to the elbow bone, locking it in place (this locks the fascia in place – hold your grip)
- Turn your head to the left
- Turn your upper body to the right, pulling your left arm across your body while keeping it in an “L” shape
- Push your butt back further and then hinge, holding spinal pelvic lock and keeping your gaze up
- Breathe in and out through the mouth six times
- Slowly unwind yourself to a normal standing position
- Go for a walk to integrate the changes
If your body feels tight, stuck, or not responding the way it should—there’s a reason.
Book a clarity call and we’ll map out what your body actually needs to release, reset, and start working again.
