Issue link: https://www.ascpskindeepdigital.com/i/1542457
Expand your offerings safely with Advanced Esthetics Insurance at ascpskincare.com 85 The shoulder reset is for those experiencing clicking, popping, and general aches and pains in or around the shoulders. Follow these steps: 1. Bring your hands into a prayer position at your heart level. 2. Raise your hands in front of your face and then overhead while attempting to keep your forearms close to one another and possibly even touch your elbows in front of you as you straighten your arms toward the ceiling. You might not be able to touch your elbows together and likely will be unable to keep the forearms touching throughout, and that's fine. 3. Once your hands and arms are extended above your head, turn your open palms forward and with straight arms, lower your arms out to a T shape, then along your side until they relax down beside your hips or seat. Repeat steps 1–3 three times or until you notice relief or a shift. This reset puts the bones where they belong, leading to greater harmony and relief among your chest and shoulder muscles. It also provides greater space in your thoracic cavity, allowing you to breathe more deeply and easily. LOW-BACK RESET Sustained sitting has been linked to many musculoskeletal aches, increased inflammation, and reduced circulation, particularly of the lower body. 3 In fact, some who experience extreme low- back discomfort will often report that sitting is a more aggravating, painful position than lying down, standing, or walking. The "Yes" Breath is inspired by author and conscious-breathing pioneer Dr. Gay Hendricks. 4 After examining 100 healthy babies and how they moved or didn't move, he realized that a coordinated spinal undulation supported by breathing was the healthy way humans move in accordance with their optimal health. This low-back reset may be helpful for those with low-back tension, stiffness, aches, or pain. You can do this while in a rolling chair during sessions. 1. Sit comfortably in a chair toward the front edge so your sit bones angle back (as opposed to sitting back in a chair with your tailbone tucked and your back rounded). Place your feet flat on the floor so you can gently activate and include your strongest muscle group (your quads) in supporting and holding your upper body in optimal alignment. 2. Inhale and arch. As you inhale through your nose, let your sit bones point backward, your stomach expand, and your pelvis roll forward. This will naturally cause your spine to extend and your head to come up slightly. GET T Y IMAGES