How To Improve Shoulder Mobility in Just 45 mins?

Would you like a blueprint to improve your body's mobility and comfort whilst moving and exercising?

On Friday I taught two Stretch classes, around 28 people in total, and tested their shoulder range of motion at the beginning and end of each 45 mins class.

EVERYONE improved their mobility, some even surprised themselves!

After the morning class I worked with one member for another 10 mins. He's a tennis player and couldn't lift his arm above his shoulder. Even that was a struggle.

After 10 mins he was able to move his arm in a full overhead circle, something he hasn't been able to do for a long time.

How did all these people visibly change their movement and comfort in just one 45 mins class?

That both classes were able to improve their shoulder mobility demonstrates that (a) this sequence of exercises is effective, and (b) it can be replicated regardless of age, injury history or fitness levels.

This blueprint will also help you if you have restricted movement, stiffness or pain in other areas of your body.

Here's the EXACT sequence I used to help 28 people increase their shoulder range of motion and comfort levels whilst moving:

Standing:

• Orientate and balance both feet
• Orientate and balance the pelvis
• Test initial shoulder range of motion through a full overhead arm circle. Notice any signs of compensation (elbows bending / head moving / spine twisting or bending / reduced circle / discomfort etc)

Supine (laying back with knees bent):

• Centre the eyes
• Synchronise eyes and head into balance with each other
• Release and realign C1 and C2 (the top 2 neck vertebrae - atlas and axis)
• Release shoulder blades (scapula)
• Release ribs and thoracic spine
• Restore scapular rhythm to the overhead arm movement
• Bring the pelvis into equilibrium to re-balance and release tension in the front and back of the body
• Centre the hip joints
• Integrate the upper and lower body for cohesive, easy movement and a healthier spine

Standing:

• Re-test shoulder range of motion through a full overhead arm circle

Yes, it was as easy as this!

No painful, hard stretches. 

The only equipment we used was an elastic band to test shoulder range of motion, and a soft overball to release C1 and C2. 

Improving mobility and reducing pain needn't be painful, difficult or take forever if you work with the body as it was designed by Nature.

You see, stability, balance and efficient movement is created by body systems communicating and interacting with each other. This means moving away from current treatment methods which involve repairing a single joint or muscle and trying to fix what feels painful or weak.

After the morning class I worked with one member on a long-standing shoulder issue.

He's a tennis player who, after breaking his right arm, can't straighten his elbow or lift his arm above shoulder height.  Even getting his arm up to the level of his shoulder was a struggle with lots of compensation - his spine visibly had to contort to raise the arm.

This was a real problem as this was his serving arm in tennis. He also mentioned that his left knee always hurt when he was playing, and he felt that he was landing more heavily on that knee when he served.

As I observed him I noticed that his body was particularly receptive to one movement pattern.

We worked for 10 mins on a simple side lying exercise. As we played with the exercise he mentioned a tightness / pulling that wasn't painful at the base of his right spine as he reached his arm overhead.

At no point did I specifically manipulate or stretch his shoulder.

After 10 mins he stood up and we re-tested his range of motion. To his surprise he was able to lift his arm above his head and move it in a full circle. 

Ok, the circle wasn't pretty but this is just the start for him and more than he's had available for a long time.

If he practices this side lying exercise daily, the changes will stick for longer and longer as the changes begin to embed into his nervous system and his body recalibrates to this new movement.

So there it is! The exact sequence I used to improve shoulder range of motion and comfort for 28 people in 2x separate 45 mins classes of various ages and fitness levels.

The benefits of the movement explorations I use in my Stretch classes are:

• Reduce muscle tension, even persistent or recurring muscle tension, without hard, painful stretches or pricey pain relief tools
• Dial down chronic pain
• Increase mobility and comfort levels when moving and exercising
• Increase longevity of your joints - wear and tear is NOT an inevitable part of ageing
• Improve your standing stability and balance
• Deepen your understanding of how YOUR body works when moving - my class members tell me they feel empowered and encouraged by this.
• Restore ease and confidence in your body

NEXT STEPS

1) If you want to make the next 12 months the year you find freedom from persistent or recurring pain and muscle tension get yourself onto the interest list for The BYB Method Workshop Retreat : EARLY BIRD LIST 

8.5 hours of live tuition including 2x deeply relaxing  sound bath experiences, with an optional 30 days of 1:1 personal coaching support to help fast track your results.

No myths or industry dogma, just simple, safe movements that WILL help you release pain and tension from your body.

Get on the early bird interest list here to receive all the details first:

EARLY BIRD LIST 

2) You can also:

• Book into a Stretch, Yoga or Pilates class with me - these are a good introduction to The BYB Method and take the first steps to your pain-free body.
• Attend a mind-body retreat - these are deeply relaxing, fun, social small group experiences typically held in various locations within easy reach of Worthing, West Sussex. The next retreat is  on Sunday 24th March. Click HERE for all the details.
• Subscribe HERE to receive "The Movement Chronicle", a weekly e-newsletter delivering mobility and pain reduction tips directly into your inbox every Monday morning,

If you would like support with managing pain or an injury please reach out to me on any of these channels:

• Email at norma.pearson1@ntlworld.com
• DM me on Facebook Messenger 
• WhatsApp message to 07801 867361.