Hi my name is Anthony Baron Kirk I'll be talking to you today about the shoulder, it's basic movement patterns. What cause lots of basic impingements and pain. Lie sideways, very similar position to the tennis ball, in fact much the same position. The key is to keep the elbow straight out from the shoulder. Both shoulders are going to be stacked, one of the biggest mistakes in this position is to not retract the shoulder blade. So this is protracted, I'm very forward. I'm trying to retract, and I'm going to think about my shoulders, hips, knees and feet as being all stacked right on top of each other. Very gentle in this position when you apply this what's call over pressure. It doesn't take very much, and just barely press on it without letting the elbow shift forward, keep it right out directly from the shoulder line. Pressing straight down until you feel the stretch. Once you feel it thirty to sixty seconds, again very obvious when you feel the stretch. So again a quick note about if you do not feel the stretch, understand that it's either one, the elbow is down, two the elbow is out. So the elbow needs to be both in and right at shoulder line. And then apply that over pressure. Very gentle, just about five pounds over pressure, so just like you were pushing on your leg lightly, in this case of course your hand. Thirty to sixty seconds, one to three times so you can hold this and do several sets two to three sets would be ideal for this position. And again you can roll straight over or shift your body to the other side. Notice how I get into the position, so I always want to think first of my hips, second I'll pull my shoulder back, I'll think of my shoulders being stacked, elbow right at shoulder line, applying a little bit of over pressure. Interestingly enough I'd like to say that part of this is understanding how to release the shoulder enough to be able to feel the stretch. It's so much tension in this area of our body behind here, that you need to kind of let it relax and then once that shoulder begins to rotate in you will feel the stretch. Again thirty to sixty seconds, one to three sets.
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