Follow Along Shoulder Mobility Sequence

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0:50 Shoulder CAR(Controlled Articular Rotation)
Inhale and trap air in abdomen
Hold a fist with non-working arm and create tension throughout body
Lift working arm straight up by your ear
Rotate palm facing away from you
Lower arm behind you slowly
Exhale air as you push through rotation
Reverse motion

2:31 Shoulder Rotation w/ Ball In Hand
Inhale and trap air in abdomen
Hold a fist with non-working arm and create tension throughout body
Grip ball and lift arm to your side with elbow bent 90°
Attempt to rotate hand backwards keeping elbow still
Elbow and shoulder must stay still
External Rotation
Next, rotate downwards slowly
Elbow and shoulder must stay in position
Internal Rotation
Reverse motion

4:32 Shoulder CAR w/Ball In Hand
Inhale and trap air in abdomen
Hold a fist with non-working arm and create tension throughout body
Grip ball and lift working arm straight up by your ear
Rotate palm away from you and lower arm down to points of jittery movement
Stop at this point and slowly externally and internally rotate shoulder at this point



Thank you to Serene for filming this video, be sure to check out her Instagram here:
  / mindful_axis  

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