The Grand Horizontals - 3 - Reach Like A WNBA Star

WNBA Chicago Sky Azura Stevens in 2021 WNBA Finals source: Chicago Tribune

WNBA 2021 finals - Chicago Sky v Mercury - source Chicago Tribune

The Grand Horizontals - 3 - Reach Like a WNBA Star

For maximum extension from tip toe to finger tip, the collar bones (clavicles, “beauty bones”, “Grand Horizontals”) rotate and lift in synergy with the hips and ribs; as useful for reaching up to the tippy top shelf as winning a tip off.

A variation on the “3 Way Hip” lesson

WNBA uniforms reveal no clavicles. I can’t totally assert that these athletes sport “Grand Horizontals.” In fact, some may have such well-developed pectoral muscles that their clavicles are pressed down into the V shape. A very different V from the question-mark-shaped computer programmer. However, I’m willing to bet that each of these professionals’ clavicles rest in a straight line across the upper chest.

While these women reach for a living, their coordinated movement of hips, ribs and shoulders is available to the rest of us.

For those in the know, this is a variation of the “3-Way Hip” lesson, where we go deep into the hip socket to plug the legs into the core via the pelvis. It’s a subtle action; once you get that connection, the power is undeniable. Learn to extend that power through the ribs up to the shoulder socket and out the arms. And of course, pay close attention to how the collarbones support the arms in the shoulder socket, and support even greater mobility of the arms when gliding over the ribs.

The Voice-O-Meter Sound of the Week: The Triple Warmer - HHHHAAWWWWWWW.

According to traditional Chinese medicine, the triple warmer is essential to controlling transformation and transportation within the body, and to regulate stress and immune system responses. Balancing the triple warmer reduces excess heat and quiets of our fight-or-flight response. It also balances chronic inflammation.

Emotionally, the triple warmer is strongly connected with fear, greed, and grief. A balanced triple warmer promotes a stable mind, kind heart, and feeling of joy.3

All together, this lesson is about making all the connections for a supported extension. For getting that thing off the shelf you can barely reach. Or corralling a hyper dog. Or a powerful golf swing.

“And every wave, as it rises up, seems to be stretching its hands upward as if saying, ‘Take me up, take me up, higher and higher.’ It is the same desire that is behind all nature, making it strive to rise upward and to reach something higher.”
— wahiduddin.net

This is a supine, lie on your back, lesson. Have any support you might want for lying on your back for the duration of the lesson. If you need a little head support, be sure it will allow you to glide your head. A very soft pillow will get in the way.

Science nerd candy this week: a couple of juicy videos on the anatomy and physiology of the shoulder girdle and hip socket. Both are produced by orthopedists for patients, and are clearly animated and narrated. It’s been a while since we looked at the pelvis, and a review - given your experiential knowledge - may have new meaning. These worthwhile videos are little longer than I usually recommend:

How You Might Feel After This Lesson: Connected from Finger Tips to Toes; Ribs open and flexible; Breath deep and wide; Arms resting easily in shoulder sockets; Shoulder girdle - shoulder blades, clavicles - resting comfortably over upper ribs; Ready to reach that thing on the top shelf; Taller - maybe not WNBA tall, but taller for you; Regal posture with your beauty bones ready for viewing.

BY ZOOM New Students: Register here

Jacki Katzman