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Pass Thrus & Figure Eights

by Deb Preachuk


The Pass Through and Figure 8's are a fantastic way to maintain/increase shoulder mobility in a fully functional posture. I recommend this easy looking, yet challenging to do movement pattern as a warm-up and to promote good shoulder mobilization before an athletic based workout. When starting be sure that your posture is first balanced with some easy to do posture alignment corrective exercises, then add these in for increasing mobility. I recommend 8-10x of each movement. I suggest a 60 inch PVC or wooden dowel to begin with, then work your way down to 48 inches over time. Obviously this is a generalized suggestion. If you are very tall or very short this should be adapted. In this video I am using a 4 foot length PVC and I have been doing these movement patterns for quite some time. Breath pattern is also important! A 3 dimensional breath (inhale through the nose on extension of the thoracic spine and exhale through the nose with flexion) thinking of breathing into all aspects of your body (think long-wide-deep) or use the analogy of a 6 sided box (breath into the top and bottom of the box, the front and the back, and the two sides). For both motions, the hips are open at the front and back, allowing the pelvis to rock over the femurs slightly, the thoracic and cervical spine to extend all with proper scapulo-humeral rhythm. NOTES: do not work through old-symptomatic pain or incorrect movement patterns in the neck, shoulder, elbow or wrist. If you think you need coaching - you're RIGHT! Give us a call and we'll help you get here! For more information please visit us: Website: Blog: Facebook: PainFreePostureMN Twitter: @PainFreeMN Questions? Please reach out.

About the Presenter

Deb Preachuk

Deb Preachuk IDEA Author/Presenter

Welcome to my IdeaFit page. My name is Deb Preachuk, founder and instructor at Pain Free Posture MN If you need instruction, guidance, motivation and accountability to restore your health and get pain free, you've come to the right place. I look forward to hearing from you. Deborah A Preachuk B.R.S. B.P.E. - University of Manitoba (1991, 1995) Corrective Exercise Specialist