Day 18 – The Speed Bumps

Today we roll the lats (latissimus dorsi) as well as the intercostals and the serratus anterior. The lats are big back muscles that aid in pulling as well as stabilizing the back. If they’re tight it can limit range of motion in the shoulders as well contribute to back and shoulder pain. The serratus and intercostals attach to your ribs so if they’re tight, it affects breathing as well as shoulder range. You are going to feel so much better after today.

Lie down on your side and place a Yoga Tune Up® Alpha ball underneath your armpit. Slowly roll the ball toward the back of your body. It will feel like the ball is going over a giant speed bump, that’s your lat. Slowly work the ball from front to back going over that big speed bump slowly. Gradually reposition the ball lower and lower. After massaging the lat, start to work on the ribs. Gently rolling the ball across the ribs. You will notice as you roll over the surface of your rib cage there are lots of speed bumps. Take it slow. Don’t do this if you have osteoporosis or a history of weak bones. Try doing this against a wall with very light pressure if lying on the ball is too intense.

Check in and check out with that overhead position and with some deep slow breathing. You should notice some real improvement.

The rules for the Ball Fucking Harder Challenge are easy. First, I recommend getting some Yoga Tune Up® balls to roll on. All you have to do is post a pic or video of yourself doing the technique and tag me (@coachpanda). Use the hashtags #ballfuckingharder #30daypandachallenge #supplepandas #pandiculation. The challenge is even better when you share it with friends so tag your friends to play along.

Day 18 of 30. The Speed Bumps. from Force Distance Time on Vimeo.

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