Issue link: https://www.massageandbodyworkdigital.com/i/1402696
Shoulder Flossing Stretch This dynamic stretch and range-of-motion exercise opens the thoracic outlet and counteracts excessive thoracic kyphosis, shoulder projects, and other symptoms resulting from ventral drag. To perform this stretch: 1. Stand holding the ends of the strap, necktie, or towel in front of you down by your waist. Widen your hands apart until you're holding the strap at a distance wider than your shoulders. 2. Inhale as you lift your arms and the strap up overhead. 3. Exhale and bring the strap back behind you. 4. Now, inhale as you bring your arms back overhead, and exhale while bringing the strap back down in front of your waist. Note: Only go as far as feels safe for your shoulders. If you like, you can experiment with this stretch by widening your hold on the strap (which usually provides for a gentler modification). Repeat this stretch several times until you feel an opening in your chest, heart, or shoulders. Notice where your body wants to go, and choose to pause and hold longer in any position that feels edgy, achy, or could simply use a little extra TLC. If you hold a position, be sure not to hold your breath. In fact, imagine you can breathe deeply into where you feel the most sensation (even in areas where there's no lung tissue—like into muscles, joints, and bones), and continue to relax your jaw, neck, and face. AMPLIFY GRATITUDE WITH PROPS Props facilitate moments of safety and steadiness that disarm our body's stress response and usher in an inner quietude of our mind and a calmness that descends into our heart. Props also create space for your present moment awareness to amplify your acceptance and gratitude for your body (or any other intention). And, instead of worrying about hurting yourself or ramping up your stress response with excessive rushing, you get to enjoy peaceful moments resting back with the support of a bolster, blanket, or towel. Supported Spinal Reset Restore the natural orientation of your spine while you open your chest, shoulders, arms, and viscera. To perform this spinal reset: 1. Roll or fold one or two blankets (or large towels) lengthwise, and rest them on the floor in line with your spine. Note: You will want this rolled fabric to be at least as long as the length of your spine, and experiment with the tautness and thickness to create the perfect support system. 2. Note: You may need an additional pillow to support your cervical and/or head. Your legs may be extended flat down, bent, and/or supported with a pillow or bolster (for added lumbar support). Reposition until you establish a suspension system of support that's most comfortable and safe for your back. Allow your arms to rest out to the sides, palms up and scapulae rolled down and back. Feel yourself breathing as you smile to yourself. We recommend resting here at least five minutes to allow gravity to help relax and reorient the muscles that align your spine, or set your timer for 10–20 minutes and utilize this position to support a meditative posture or power nap (see "Power Pause" on page 22 of the January/ L i s te n to T h e A B M P Po d c a s t a t a b m p.co m /p o d c a s t s o r w h e reve r yo u a cce s s yo u r favo r i te p o d c a s t s 17 1 1 3 2 2 4