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ask a trainer – tight back & shoulders

Ask a Trainer Tuesday! 

Q: My upper back and shoulders feel SO TIGHT. What can I do, Lee-Ann?

A: Release, Mobilize and Lengthen! 

STAY TUNED for my mini band circuit video that will cover this 3-step process: Release, Mobilize and Lengthen! 

Will you try this? If so, the first one to send me a short video covering these 3 steps will receive a special wellness gift!

Release: Tennis Ball Lat Release 

Begin lying on the a firm surface and reach your arm above your head. Place the tennis ball under your back right next to you armpit. Slowly roll around the area and search for a tender spot. Hold the pressure on that spot for at least 30-seconds. Repeat this process finding 2 or 3 new tender spots then repeat on your other armpit. 

Mobility: Quadruped Shoulder Circles

Start on your hands and knees with your knees just beneath your hips and your hands just beneath your shoulders. Press into the ground and keep your elbows straight as you shrug your shoulders up toward your ears, back toward your hips, down away from your ears, and then forward toward your head, creating a nice circle.Do these circles in both directions, and then you can try doing the circles with alternating shoulders.

Lengthen: Child’s Pose

Kneel on the floor with your toes together and your knees hip-width apart. Rest your palms on top of your thighs. On an exhale, lower your torso between your knees. Extend your arms alongside your torso with your palms facing down. Relax your shoulders toward the ground. Rest in the pose for as long as needed.

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