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www.caincarroll.com
One of our favorite guests and one of yours, you let us know that, Cain Carroll is in the house, always teaching us extraordinary things about yoga.
And Cain I gotta tell you I have learned so much since you have been a part of our show. But he doesn't do it. At least it's in there somewhere. Thanks a lot Tanya.
I've really learned a lot and really implemented some of the things that Cain has told us. And the reason being is that a lot of these things are very simple, aren't they?
Yeah. I'm trying to just give stuff that's quick and simple and people can do. My hope is that when I come on folks get up and try the stuff and they get it in their mind and they can do it so we should try to keep it very effective.
This morning it's the neck and shoulders and upper part of our bodies. Yeah, neck shoulders and upper back. Where tension just, it lives. It goes in there takes up residence and lives forever. Holds on.
Is that why we all love the shoulder rubs? Yeah, everybody loves the shoulder rub and I just thought this time of year. Ok, I'm ready.So that's the program for today, thanks for tuning in I'm gonna massage Tanya, you guys stay tuned.
So I figured lot of people are traveling during the season, and just you know there's a lot of stress kind of leading up to the holiday until everybody exhales and they can then chill out and be with their families.
So I thought this would be good to get people do the next few days. Why do people do that? As soon as you said exhale, inhale, people just automatically just go.
You did, and you might have noticed when you were exhaling i was inhaling. And I did it properly. I'm certain you did. So show us some stuff.
So lets show some stuff, so the basic idea is, you know pain is typically in the back but the origin is typically in the front. And this whole thing about deep breathing is really what facilitates the opening up and release of pain and tension in the back.
So I'm gonna show a couple of things that actually open the chest. Typically what happens is there's tension through the chest which pulls your shoulders forward, and you know nobody wants to walk around like this.
So we prefer to stand with nice posture but that actually ends up creating tension when these muscles work too hard to keep our body in good stature.
So just a really simple exercise you bring your hands out in from and you inhale and open your arms back, and take a really deep breath, expand back, palms out, and then exhale, round your back a little bit.
It's like you're wrapping yourself around a ball. So inhale and then exhale wrap yourself around the ball and round. Let the head drop a little bit. You're moving away from me. Yeah don't whack your partner in the face, don't' do this on the airplane. This is my opportunity.
Ok, so that's the two arm version. Inhale open the chest, exhale. The one arm version is to inhale pull back, it's called pulling a bow back. So it's drawing the bow open, look back and then exhale come around.
Inhale pull back, exhale come around. You can actually watch yourself pulling back. Yeah, so watch this hand inhale, and then you watch the hand exhale. Exhale.
So when we are in the office and it's getting stressful and we can feel the tightness and the tension. Sight. Stand up do five of these in each direction. I work on the computer a lot cause I'm also a writer. Once an hour I get up and take at least one minute and just do one of these.
Cause you're on the computer, your on the phone a lot, your at the desk, your shoulders start doing this and then at the end of day it hurts here. But if you open this, this will relax.
Is this for people who slump too and get the old hong dogger in the back? Yeah, the camel hump. Yeah, that's mostly about opening the chest.
When the chest drops too much, it cuts off the diaphragm, you stop breathing deep and you know it affects a lot of things, digestion and a lot of other things. So first order of business is open the chest.
Just consider we did both of those, we got the chest open. Now lets focus on our shoulder. Here's a really simple exercise that's called the figure eight. Imaging you have two paint brushes in your hand and you're gonna draw the infinity symbol in front of you, and so it looks like this.
And you just let it get a little bigger and and a little bigger. Super simple exercise, but what's happening is I'm taking my arm through all these ranges of motion, but I'm working what I call internal and external rotation as i do it.
If you watch the hands, the arms are rotating as i go through, that rotation of the arm, inside the shoulder socket is giving the socket a massage, and so if you just did like this and you didn't rotate your arms, you wouldn't get that affect.
And we call that the squeeze and soak affect in yoga. Which means you squeeze out the old blood and then you soak the tissue with new blood. So as you take your arm and you do this, it stimulate the blood vessels and the nerve tissue there which brings new fresh blood to the shoulder.
You do this as needed Cain? Yeah, you do it as needed. I tell people if you start off your day and you have chronic shoulder tension and chronic shoulder pain, or shoulder injury if you're and athlete, just take five minutes, just do you know five of these on each side.
Do a few of these, a couple of the next ones i'm gonna show and then throughout your day, do it as needed. If you're getting a little tense, literately one minute standing up and just taking a quick break. While you're walking to the bathroom or whatever on the break.
Cause you know what, that pain could be sharp. It can hurt. And some people live with it all day everyday. And with my private clients i just give some quick things people can do and a lot of times they can really help alleviate it.
Ok, so that's your figure eight, right? The next one we call arm spirals. So I'm gonna put my hands up like this, spiral this hand inward and this outward. This hand inward and that hand outward.
I just tell people imaging you have a pickle jar in each hand, this side close the jar, this side open the jar. And then close and then open, close and open. Tanya go ahead and give that a whirl. Yeah that's it. Is that it?
Yeah, you just turn it. And when you first start up you can barely get your hand, you know to really twist. right. But if you do about 10 of these, it starts to warm up.
Again what I'm doing is that I'm going that spiral on the socket, spiral on the socket. You now Cain if you move that quick that's kind of like a new modern dance. That's right. Walk like an Egyptian.
This one, this exercise actually been around for, i mean i've learned it from people that practice tai chi and you know practice chinese martial arts they've been using this for shoulder health for couple thousand years.
It's a real old exercise. Here's another really good one for people that have specifically rotator cuff kind of pain, where the pain is more here than in the upper back. Super simple anybody can do it. Point your fingers up, point your fingers down.
Let's do one at the time and the important thing is to keep your arm at a 90 degree bend, point your fingers down, point your fingers up. And you just go through this about 10 times very slow and it opens up that joint capsule as you reach your arm back then just set it down.
Yeah, you feel it. Now just take your arm like this and then set your arm down, and notice your shoulders open. If your shoulders tending to go like this and crunch in. we used to make those very same moves when we were driving, this was the four turn signals. yes, that's right. right turn, left turn.
Thank you so much. You're welcome.
www.caincarroll.com