Long Arms Begin in Your Ribs and Hips - Extending your swing and yoga bridge pose

One secret to longer arms - when you need them for reaching or throwing or whatever - is in the ribs. Bringing the ribs together on the “long” side gives the shoulder blade room to slide and the elbow just has to extend. That’s the pattern. This lesson is deceptively simple, but it leads you to two wonderful benefits: longer arms and easier backbends. At least that’s what I have found…

1.     Arms and legs long – scan. Roll Head side to side

2.     Stand feet and roll head again. Notice how bending knees affects movement of head.  Slide Right hand towards right foot and back. Just initiate the movement.  Notice movement in right shoulder.  And head? Right side of chest shape changes.

3.     Turn head to right while sliding head.  Right side of chest folds, softens as neck twists.  Notice changes in left as right hand reaches towards foot. Rest long legs.

4.     Stand feet.  Reach with right hand.  Now slide back of head to shoulder without turning the head towards the right.  Chest and shoulders need to soften.

5.     Bend only right leg.  Lift right side. Place foot to make hip lifting easy. 
Pelvis will turn as right hip lifts.  Notice how spine turns with hip lifting.  Notice lowest rib that moves.
Combine sliding hand to right foot and lifting right hip.  Let head move in whatever way feels nicest.   Lifting hip makes reaching to foot easier – yes? 
Whole body movement.  Notice ribs on right.
Rest legs long.

6.     Stand both feet. On LEFT – left hand slides down, head rolls left. 
Notice any sidedness in shoulder blade, chest, neck.  Ribs in an accordion like movement.  Right shoulder also involved. 
Slide head on floor with nose towards ceiling.
Sternum needs to move to facilitate movement.
Rest

7.     Bend Left knee, stand left foot.  Lift left hip joint by pushing left foot into the floor.  Can use the diagonal knee movement – the ribbon pulling the knee.
Feel the movement in the ribs – there is a little twist.
Slide left hand down towards left foot.  Then make the upper and lower part lifting together.  Make the return home as important.  (Moshe on coming home is easy.). The movement climbs up the spine.
Rest.

8.     Bend both knees.  Lift and reach side to side. 
Notice the differences in sides – head may be different.  How do you like to use the head?  Shoulders work together – one up, one down. 

9.     Interlace fingers over head on floor.  Arms long over head. 
Knees bent.  Slide hands up right and left.  Arms come closer to the ears. 
Shoulder blade slides away from spine as you lift – ribs are hiding underneath the shoulder blades.
Arms to sides to rest.   Roll head side to side.  Why would it be easier now?  Where are you softer now?

10.  Bend knees.  Slide right hand to right foot and then alternate with left.  Head goes along for the ride. 
Did the arms overhead make a difference? 

11.  Bring feet closer and wider to grab right ankle with right hand.   Lift the right hip and release while holding the ankle;  the uppermost part of the chest softens and the right shoulder blade moves ‘outwards.’
Try same on left, sliding left hand down to hold ankle, left hip lifts, left side closes. 
Rest in center and notice breath.  Breath shifts naturally when ribs soften.

12.  Bend knees and hold both ankles.  Use a belt if necessary.  Keep breathing!  Might need to rearrange feet to make it comfortable. 
Lift right side then left side.  Not important how high you lift. Just feel it. Slowly and gently.  Front of body arcs. 
Rest with long legs.

13.  Bend right knee stand foot.  Repeat the hand sliding to foot, lift the hip, let the head move.  Notice any more openness – where?  
Raise the right leg into the air. 
Slide left arm down, lift left hip, head moves on top of the whole spine. 
Rest

14.  Roll head side to side.  Are you more whole?  Notice spine and ribs.  Can you put words to the change?  Can you find words for the feelings of the back of the body?
Roll to sitting.  Stand.  Walk.