Get More Shoulder Flexion Mobility

Want more shoulder flexion mobility? This class from my Take10 Movement Coaching program has you covered.
Not sure if you need it? The answer is probably yes - shoulder flexion is when we reach our arms above our heads. So it’s key mobility for hanging, reaching for stuff in high cupboards, & even brushing our hair!
When we lack shoulder flexion, the compensation is usually our spines - our old friend, rib thrusting. Not great for our spines, but also damaging for our core function & pelvic floors and one major contributor to diastasis recti. Plus having good shoulder mobility supports breathing function and of course, happy shoulders!
I provide options for hypermobile shoulders in this class as well.
Everyone can benefit from this class but if your goal is to increase your shoulder flexion range of motion, you should make sure you have good shoulder rotation mobility first - it’s the pre-requisite. Check out my Shoulder Internal Rotation Kinstretch class for this!
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[@katherinefauver8498]

I'm on the wait list for Take 10 and don't know what you mean when you talk about CARS and Pails & Rails. Where can I go to learn this while I wait for the new class?

[@PetraFisherMovement]

Great question! This is one of the later classes so I was throwing around acronyms as you noticed! CARs = controlled articular rotations and that's the first exercise in the class. PAILs/ RAILs is a stretching technique that allows us to (relatively) quickly increase our ranges of motion. Stands for progressive angular isometric contraction and regressive angular isometric contraction which really isn't necessary to know - it basically means that you get into a stretched position and create force there without actually moving. A good place to experience both is this Kinstretch class that I taught to Take10 recently (and the post has more info about mobility work and why I love it): www.petrafishermovement.com/kinstretch_life_changing/. I hope this is helpful!

[@sabineweber8248]

Wow, this was very hard for me and I felt the stretching in my hips, too . I am struggling with the rotation you are doing at the beginning and at the end of the Video like the Japanese waving cat. Impossible for me to do without pain iny right shoulder. Do you have an advice? Thank you very much for all the amazing Videos 🥰.

[@PetraFisherMovement]

OMG, I love that you called it the waving cat! Best name ever! do you feel the pain in the direction you're moving towards or the direction that you're moving away from? and did you feel it again when you were lying on the ground doing the PAILs & RAILs work? (and yes, this type of mobility work is very challenging!)

[@EstherNickleby]

Is it safe to do this with a shoulder impingement? Thank you!

[@PetraFisherMovement]

As long as you stay in a pain free range and avoid sore spots it should be fine - keep it light and listen to your body so you can change things up if it doesn't feel right.