'Jill meets Beto at his Los Angeles studio to learn how his composing, performing and singing talents have taken a toll on his hands, neck, shoulders and voice. All he needs is a little rock and ROLL using four tailor-made RMM moves to improve breath mechanics and mobility so he can continue to innovate the music scene! The first two routines are designed to target Beto’s ribcage/ pelvis relationship and improve breath awareness. The first technique helps Beto tune into the intricate muscles of his thoracic spine. Using the Contract/ Relax technique, Jill asks Beto to breathe deeply, contracting the intercostal muscles “like fists” then fully exhaling. Using the Coregeous Ball in this way gives feedback into breathing patterns, both conscious and unconscious. This can be done 1-3 minutes followed by a slow rhythmic roll from left to right to soften the tension in the pectoralis muscles. For the second part, Beto lies on his side placing the coregeous ball between his armpit and floating ribs, His top hand is placed on the rib cage above. With each breath he uses his hand and the ball to create resistance. Once full of breath, he holds and contracts the muscles within the rib cage and lower abdomen (like a cough) for a beat then exhales completely using the upper hand to guide the breath out, resting until he needs to breathe again. Practice this 3-5 times and switch sides. The next group of exercises target the neck. Jill introduces Beto to Anterior Neck Shear which mobilizes the soft tissues underneath the neck. Using the grippy Coregeous ball, starting just under the ear, Beto spins the ball as he moves it from side to side, while at the same time turning his head against the pull of the ball, capturing the soft tissues and superficial muscles that line the neck as well as the deeper muscles on either side. To strengthen the deep flexors of the neck, Jill has Beto lie on the floor with the coregeous ball tucked under his chin. Connecting breath to movement, he Inhales, holds his breath and on the exhale brings his chin into the ball towards his chest, lifting the back of his head off the floor. This is a subtle but powerful exercise to alleviate forward head posture and to connect to the underused deep neck flexors. Try this 5 times, linking breath to movement. The Neck Gnar is the grammy winner of roll outs! Beto is using a Therapy Ball Plus on the soft tissue triangle of the upper shoulder and neck along with sustained compression - using the power of his breath to comfort the tissues as he presses the ball into the door jamb. Any size ball, original, plus or alpha (the smaller the surface area, the stronger the sensation) will work wonders. As the tissues become more receptive, you can turn your head away from the ball, or move your hanging arm around and back. Floating angel arms, a Yoga Tune Up favorite, is a multi-muscular shoulder strengthener to target the shoulder stabilizers and external rotators. This technique will help Beto (and all of us) be more upright, combatting postural imbalances of day to day life. The final rolling technique for Beto is for hand, wrist, and elbow mobility focusing on the forearm to release his overworked flexors. This can be done on a table (as shown) or on the floor with blocks. Use these techniques often to help loosen the load from neck to fingers and to reposition the trunk for overall better posture and easier breathing. Learn more about Tune Up Fitness: http://www.tuneupfitness.com Learn more about Beto Hale: http://www.betohale.com'
Tags: massage therapy , myofascial release , Integrative Medicine , Jill Miller , smfr , Tune up Fitness , roll model method , MFR , Mouse Wrist , guitar wrist
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