Here’s a great way to work on shoulder, spinal, and a little bit of hip mobility. While many of you may be familiar with the Brettzle, I’ve found that often times it’s just too demanding of a position for people, and more effort goes into getting into the shape as opposed to actually getting something out of the mobilization. We call these arm sweeps, but if you want to think of it as a modified Brettzle, that’s fine too. As long as you’re working on your mobility I don’t care what you call it.
As demonstrated, you should be lying on your side with your top leg bent and your bottom leg straight. Use your bottom arm to hold and stabilize your top leg, preferably by grabbing behind your knee by reaching over your leg (outside of your thigh). Your top leg should maintain contact with the ground throughout the entire movement. Your top arm then performs arm sweeps as demonstrated, doing your best to keep your moving hand in contact with the ground at all times.
Note, your head and eyes should follow your moving hand, but try to keep your head on the ground. Additionally, when your hand is in front of you, your palm should be on the ground. As your arm sweeps above your head, you rotate your shoulder and the back of your hand will now be on the ground.
This drill can be further modified by placing a foam roller under the leg that is bent to decrease the the amount of spinal rotation required. A towel or strap can also be used to hold your leg if need be. Remember to breathe, and go as slowly as you need.
As always, 2-3 minutes of work per side, immediately followed by some active motion through the new range to grease that groove and help make that new range stick. #maestrofied ——————————————-
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