The Bermuda Triangle of the body is that area behind the clavicle and in front of the trapezius. When I apply downward pressure into that gully I want to throw up. The pressure against the scalenes is horrific but extremely necessary. Because my head sits forward of my midline, the weight of my head is amplified and puts a large strain on my neck and upper back muscles and impedes my shoulder mechanics. In addition to trying to improve my posture, I spend a lot of time hunting around for areas of tension and trying to release them. The Neck Spear is my secret weapon.
With a superball taped to the end of a PVC pipe I can get very precise pressure into the scalenes and down onto the first rib. Doing this frees up movement in my neck, shoulder, scapula, clavicle and ribs. It is basically a reset button for my upper extremities. Press down and lightly shrug your shoulders and turn your head from side to side. Beware of too much nerve pressure. Go slowly and cautiously. Spend several minutes exploring the Bermuda Triangle and then retest your shoulder movements. You should have noticeable 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.