Practice 32 – Biceps, Triceps, Hands and Shoulder Joints

Biceps, Triceps, Hands and Shoulder Joints

In this practice, you are going to experience another way of opening up the front of your chest and contracting your shoulder blades.  However, we are going to bring attention to your arms and how changing your focus and intention can create a completely different movement.

1. Stand in the Clockface in correct alignment with your tripod, pelvis, hip flexors, and ribs all aligned!

2. Now, with your hands pointing to 12 O’Clock (as if you are holding a tray) place your elbows at the sides of your ribcage, and keep them stuck to your ribcage for this whole movement 

3. Your elbows are now stabilized at the side of your ribcage and your forearms are at a 90-degree angle to your upper arms, the palms of your hands should be facing upwards

4. With your elbows stabilized on your rib cage, begin to let your shoulder joints rotate away from your chest (externally rotate) and hands facing upwards, travelling away from each other, round towards 3 and 9 O’Clock. Be sure to keep your forearms at 90-degree angles to your upper arms, don’t let them rise up.  You will find you come to a natural stop before your elbows would need to move.

5. Now bring your focus to your biceps, (which are your muscles at the front of your upper arms).  Continue to allow your hands to travel away from each other palms facing upwards, with your focus on moving from your biceps, still keeping your elbows stuck to your ribcage, and you will find a natural stop.

6. After your bicep range of movement comes to a stop, bring your focus to the area at the front of your shoulder joint at the top edge of your ribcage. Now continue moving your hands away from each other, by opening the front of your shoulder joint.  

7. Can you feel the big shifts in a movement when you shift where your focus is?

8. How do you feel, realizing that such a simple movement is improved, simply by changing where your focus your attention?