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.