It's Your Turn *
is about r-e-a-c-h-i-n-g the hand d-o-w-n before spiraling and lifting the arm. This spiral exercise is initiated by the muscles of the back and shoulder.
Before beginning, engage your transverse abdominis (see BellyUp video) and hold your glutes together in the back.
Keep your body weight distributed evenly throughout both of your feet, being careful not to sink back onto your heels.
At the end of the movement, the horizontal arm should slope down slightly so that it does not rise above your shoulder.
During the entire exercise, be careful to keep your arm by your side, but just a little bit forward, so that it does not drift behind you at any time.
Check yourself in the mirror, or have someone watch you do the exercise.
Tip
Between reps, drop the arm. That is, let the arm fall freely, and as fast as it wants to. Do not guide it down, or slow its fall. Let it wind up in the position it wants to be in.
Caution
Be gentle with your arm . . . do not over-extend the elbow. There should always be a very tiny bend at the elbow.
I recommend that you study this in the mirror, and practice doing it with your eyes first open, and then closed, until you feel the ease in your elbow without having to look at it.
A t first when we practice certain movements, we have to apply extreme deliberation to the process.
But after a while, muscle memory kicks in, and you will be able to do this without over-thinking it.
