Hey!

Check out this exercise ——————————->

Looks pretty cool and a little scary.  AND it’s also very important.

This is called a “Lying Shoulder Pack.”

It’s time to get you packed now that you’re moving again.

I know, it seems wrong side out, packing after you’re already in the process of moving.

It’s just the way it has to be in order for things to workout correctly.

Another bit of anatomy:

OK, so you know where your shoulder joint is.

But, do you know what your scapula is or where it is?

Well, if not, it’s also referred to as the shoulder blade.  You have two of them.  They’re on your back.

Chicken wings?

OK, now we’re cookin’ with gas.

See, those two “chicken wings” have a very important job.

Their job is to support the shoulder joint through all it’s ranges of motion.

Funny thing about those shoulder blades, they’re relatively mobile as well.  They can move up, in, back and down.  Maybe even more interesting is the fact that as much movement as they’re capable of, what we really need them to do the most is limit movement.

How we get them to do that is by pulling them back and down.

When I say back, I mean toward your spine and when I say down, I mean toward your butt.

For most exercises like the push up, the pull up and every other exercise involving the upper body, the primary function of the shoulder blade or scapula is to stay in that position to keep the shoulder joint safe.  OR, eventually get into that position once the initial function of the exercise is performed.

So here’s how to perform the Lying Shoulder Pack:

• Lie on your back with your arms out-stretched from the shoulders (just like in the above photo), palms facing up.
• Draw your knees into your chest then extend the legs at the knee joint.
• Keeping your right palm up, turn your left palm down and begin moving your legs to the left (see photo).
• Suck that left shoulder up by pulling it in toward your spine and down toward your butt.
• Resist the force of your legs moving to the left with your left shoulder blade.
• Keep your right shoulder in contact with the ground at all times.
• Using your core and the resistance of your left shoulder blade, bring your legs back to center.
• Switch your palms so that your right palm is down, left palm up and begin moving your legs to the right.
• Repeat for as many repetitions as you can perform CORRECTLY on each side.  Stop before you get too tired and are unable to adequately “pack the shoulders.”

What’s that?

Yeah, I know.  This exercise really gets your quads and abs too.

Pretty cool, but not the reason we’re doing it.

It’s important to remember what your “chicken wings” feel like when performing this exercise.  You must be able to transition “shoulder packing” into every exercise you do from here on out.

Remember that all of these exercises and many, many more are detailed with complete video descriptions of me training you on how to perform these exercises so you get the most out of them in the Knee Pain Solutions program.

Here’s another thing:

Did you know that most people, especially women, find it extremely difficult to pack their shoulders without letting their core get weak and sag?

Oh boy…

I better cover getting a strong core next week so we can begin to put all the pieces together to keep you safe and get you strong while you do all the stuff it takes to Lose The Knee Pain.

You really have a lot of stuff to practice this week.

I gave you a ton of valuable information that not many people know about.

Oh, you are very welcome.

No worries.

Just do me a solid and don’t let my private knee pain clients know about it.  They’d probably hunt me down and string me up if they knew I was giving you all this stuff for free.

I’ll deal with the consequences since it’s for a good cause.

I got your back…always.

Alright then.

Get busy.  You have much to do before we talk next time.

In the meantime, have a great weekend and keep chuggin’ along.

Until next time…

Get strong and stay strong,

Rochelle Gravance