Somatic Movement

Joint Rotation Links

Rotating Shoulders

Stand in Wuji with legs apart. Do the movement slowly.  Do not make a big movement and keep the collarbone, shoulder, and ribcage stable. If there is any pain at any point, stop the movement. if you have a recent injury, begin at 40% of your maximum movement. As you do the movements slowly, you are mindfully noticing how the connective tissues stretch around the rotator cuff. Use your index finger to draw an ellipse as you lift the arm slowly forward, to point upward and then let it drop slowly to the side and back, drawing the oval. Let the spine make the movement. Make sure the neck is relaxed. Slow, even smooth movements. After you repeat 3 times in one direction, rotate 3 times in the opposite direction from back to front. This is the second most gentle movement and is good for rotator cuff injuries and frozen shoulder as well as recovery from injuries and surgeries. If there is any pain in any part of the movement, stop or make the rotation smaller so there is no pain. By consistent practice most people will be able to gain full range of motion and help prevent reoccurrences of frozen shoulder.  There is quite a bit more to mention…connect the movement with the Mingmen,, inhale as you lift, letting the ribcage open and exhale as the arm moves downward, neck is relaxed…helping to regulate the meridians, especially the stomach and connection to intestines. These are only short descriptions on how to do the movements more correctly. Working with me will give you a more complete and accurate way to train and i can do corrections.

Hips face forward. When you do any of these movements, have the tip of your tongue touch the upper pallet behind the front teeth. Regular practice will help release tension on a regular basis so it does not build up. Range of motion in these joints will increase safely over time.

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Joint Rotations: Ji Ben Gong

Somatic Movement: