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0:50 Shoulder CAR(Controlled Articular Rotation)
- Inhale and trap air in abdomen
- Hold a fist with non-working arm and create tension throughout body
- Lift working arm straight up by your ear
- Rotate palm facing away from you
- Lower arm behind you slowly
- Exhale air as you push through rotation
- Reverse motion

2:31 Shoulder Rotation w/ Ball In Hand
- Inhale and trap air in abdomen
- Hold a fist with non-working arm and create tension throughout body
- Grip ball and lift arm to your side with elbow bent 90°
- Attempt to rotate hand backwards keeping elbow still
- Elbow and shoulder must stay still
- External Rotation
- Next, rotate downwards slowly
- Elbow and shoulder must stay in position
- Internal Rotation
- Reverse motion

4:32 Shoulder CAR w/Ball In Hand
- Inhale and trap air in abdomen
- Hold a fist with non-working arm and create tension throughout body
- Grip ball and lift working arm straight up by your ear
- Rotate palm away from you and lower arm down to points of jittery movement
- Stop at this point and slowly externally and internally rotate shoulder at this point



Thank you to Serene for filming this video, be sure to check out her Instagram here:
  / mindful_axis  

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