In my first post here on Vibesworkshop.com, I introduced some "Controlled Articular Rotations" and also some Progressive and Regressive Angular Isometric Loading (Pails/Rails) to address wrist/arm/shoulder passive flexibility and control.
Today we're moving in a slightly different direction. I'm introducing the "Wall Slide" exercise. This is an absolute "must-do" movement to maintain a healthy low/mid back and shoulders.
You know, just like any exercise we'd do to improve some aspect of our movement "quality," or similarly, to improve our vibraphone playing, the Wall Slide needs to be done as correctly as possible. The most basic steps need to be mastered and done correctly, before we can progress to something more challenging.
In the instructional video I shot for all of you, I describe each of these steps in detail, with the help of my girlfriend, Terry.
You can access this instructional video HERE: https://www.youtube.com/watch?v=Y0f1AGTUCaw&t=1s
If you'd like even more detailed instruction on this movement (including what it means to maintain a neutral pelvis), I am sharing the video originally done by my former partner, Dr. Kurt Strecker, which comes from my team website.
You can access that instructional video HERE: https://www.youtube.com/watch?v=zUTmJcmOrz0
If you have questions, fire away...
Some last minute tips?
* As much as is possible, maintain a "neutral" low back position the entire time you are doing this movement/exercise.
* Don't forget to "chin tuck" as you lay your head against the wall.
* Drop the shoulders down and away from the ears as you set up your body against the wall, BEFORE moving them up and into position for the 2nd half of the movement.
* Once you do move your arms up into an "angel" type position, press the entire arm (elbow, back of the shoulders, and hands) firmly against the wall. (Yes, this is very tiring!).
* Maintain that neutral low back once you begin the squat. Use a "helper" to assist in you maintaining that position, as Terry does with me in the video.
* Master the basics and essentials of the movement first, before progressing to a squat.
Done correctly and on a routine basis, this is truly a "one size fits all" movement that will simultaneously help rebalance the front/back of the body, strengthen and stabilize the shoulders, and improve core stability, especially in a squatting pattern.
Have fun with it! (Even though if you really need it - and almost everyone does - it can be very challenging!)
To your success,