Day 28 – Calm Your Pits!

The Subscapularis is a hidden gem of a muscle. It lives in the back of your armpit against the anterior surface of the scapula. Its job is to internally rotate your shoulder but in the process it gets really tight and restricts our movement. By massaging it we reclaim a lot of mobility in the shoulder, however it lives in a dark cave and does not want to be found. In order to get it, we either need a skilled friend or a long stick with a ball taped to the end of it.

Take your wizard staff and trace the rib cage around to the back of the armpit. Let the arm drape towards the floor so you can allow the scapula to slide off the back and expose the anterior surface to the ball. With some gentle internal and external rotation of the shoulder you can locate the subscapularis as it contracts and relaxes against the pressure of the ball. Check in and check out with your overhead position and notice how much new range you have.

The rules for the Ball Fucking Harder Challenge are easy. First, I recommend getting some Yoga Tune UpĀ® 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 28 of 30. Calm Your Pits! from Force Distance Time on Vimeo.

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