What should I avoid when doing the arm-slides exercise?

The arm slides exercise restores normal biomechanics and strengthens key muscles involved in rotating, elevating, and stabilizing your shoulder blades. Common errors for the movement phase include: Pain in your shoulder may be caused by several errors. Your elbows may be rotating out too much (internal rotation), causing shoulder pain.

You may not be resting your arm on the wall enough. Check to see that your shoulders are elevating at the right time -- when your elbows are level with your shoulders -- and that they continue to shrug up while the arm stretches upward. Stop at or prior to pain.

Common errors for the strengthening phase include: Pain in your shoulders may be caused by using your shoulder muscles instead of your scapulae (shoulder blades) to lift your hands off the wall. Perform as a single-arm exercise first, and reach behind you with the other hand to feel your scapular muscles engage and lift your arm off the wall. Neck pain may result if you extend your head to assist in lifting the arm off the wall.

Do not allow this to happen.

Common errors when doing the hand on head exercise -- which activates the upper trapezius muscle (located between shoulder and neck) to elevate your scapula (shoulder blade) and relax the levator scapula -- include: Pain in your shoulder might be caused by some impingement (pinched or compressed tissue, usually between two bones) at the shoulder joint due to improper scapular mechanics. In this case, try bringing your elbow forward so it is pointing in front of you. If this still hurts, then perhaps you are not adequately contracting the upper trapezius muscle.

Tap it to connect your awareness to the muscle.

The knee wobbles exercise strengthens the lower abdominals' ability to stabilize against pelvic rotation. Here are some things to avoid when doing the knee wobbles exercise:If one hip rises too soon, stabilize using your lower abdominals. Under no circumstances allow the hip to come up as this just reinforces the pelvic rotation.

You may feel the opposite hip stay down, but when you return to the starting position, you feel that opposite hip lower back toward the floor. This means the hip is creeping up without your awareness. Develop your sensitivity to discern this movement.

You may be tempted to stabilize the pelvis by pressing the opposite foot into the floor. Instead, keep the leg relaxed; use your abdominals to stabilize.

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