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ARMS MANUAL

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ABOUT THIS BOOK


Disclaimer

The information presented in this work is by no way intended as medical advice, or as a


substitute for medical counselling. The information should be used in conjunction with
the guidance and care of your physician. Consult your physician before beginning this
program, as you would with any exercise and nutrition program. If you choose not to
obtain the consent of your physician and/or work with your physician throughout the
duration of your time using the recommendations in the program, you are agreeing to
accept full responsibility for your actions.

By continuing with the program, you recognize that despite all precautions on the part
of Shapeshifter Media Inc., there are risks of injury or illness which can occur because
of your use of the aforementioned information and you expressly assume such risks
and waive, relinquish and release any claim which you may have against Shapeshifter
Media Inc. and its representatives, or its affiliates as a result of any further physical
injury or illness incurred in connection with, or as a result of, the use or misuse of the
program. This is a fitness program and in no way forms a doctor-patient relationship
with Dr. Kathryn Woodall, DC.

Important: If you have access to a printer, please PRINT this report (as you have our full
permission). You’ll get a lot more out of it.

Unauthorized downloading, retransmission, redistribution, or republication for any


purpose is strictly prohibited without the written permission of Shapeshifter Media
Inc.

Copyright © 2017 Shapeshifter Media Inc. All rights reserved.

ABOUT THIS BOOK


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QUICK START
Quick Start Guide

Follow these steps to get the best results from your Million Dollar Exercise program:

1. Read the Healthy Posture Handbook Arms Manual.

2. Complete the self-assessment tests.

3. The assessment section also contains a list of exercises for each body part. Add
any or all of these exercises to your daily routine if your assessment revealed
a problem spot. See the Exercise Manual and the Instructional Video Library
for information on how to perform each exercise.

4. Do the full Bonus “Down and Dirty” Routine at least a couple times each week.
You’ll get even better results if you do it every day. (See the bonus manual for
this routine.)

If you have questions, please post them in your download portal, or email us at
support@bodyweightcoach.com. We’re here to help.

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WELCOME
Introduction

Are you someone who sits at a desk most of every day? If not, do you wrestle with a
jack hammer, sit in a semi, or stand behind a service desk? Is there a bottle of over-the-
counter pain reliever somewhere nearby for those times when shoulder, neck, or wrist
tension are bad enough you find it hard to focus on your work?

Or maybe you don’t notice any real problems during the week while you work, but
when it’s time to play on the weekends, you’re accident prone. The list of sprains, strains,
and tears is slowly adding up. Recovery time takes longer than it used to, and you and
your friends joke that getting old hurts.

Do you dread the pain shooting through your fingers? You know... the pain that starts
within the first hour of work each Monday and that only sort of subsides over the
weekend. You’re way too young to retire, but you’re scared that you won’t have a choice
if your wrists and hands keep getting worse. It’s hard to type when every key stroke
causes pain. It’s hard to lug around your tools when it feels like your arm might rip out
of your shoulder at any minute. Eventually your pain will turn to numbness, but that
isn’t a consolation, is it?

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If you recognized yourself in the above paragraphs, you’re not alone. I treated hundreds
of hard working people with symptoms ranging from headaches to toe pain. And while
each person presented with slightly different symptoms and problems, from “desk
jockeys” to construction workers, the cause was almost always the same.

Office workers spend 40-hour weeks at work stations that aren’t set up for them with
posture that causes even more imbalances. Those who stand behind counters stand
in the same position repeating the same motions 40 hours each week. Construction
workers, farmers, stay at home parents - regardless of your job - the demands of your
work may be different, but each of you repeats your tasks, repeats the muscles you use,
and keeps the same posture for the majority of your work day.

You see, we’re all natural athletes. Our bodies are exceptionally talented at adapting
to the positions and movements we frequently perform. Though you probably never
thought of it this way, by sitting all day you’re essentially training yourself to be a better
sitter. The same is true for those who stand, hammer, and, well you get the idea. If there
were an Olympic event for your particular job, you’d qualify.

Unfortunately, without a good coach, you risk over-training and building bad habits
that can leave you in chronic pain. Even if you aren’t in chronic pain, if you don’t know
how to compensate for your “worker” training, you’re still paying a price.

For instance, what happens when an Olympic-level desk jockey goes out for soccer on
the weekend? It isn’t a pretty picture. You forcefully contract muscles, demand that your
joints and ligaments tolerate rapid direction changes, and you get into a lot of positions
that are definitely not chair-shaped.

The previous five days of training to sit didn’t prepare you for any of this. In fact, for the
last five days you didn’t even hint to your body that it had to do more than sit. You’re
like a powerlifter pulling on a tutu and trying to dance ballet. If you’re someone who
stands all week only to drop on the couch and barely move over the weekend, it’s just
as hard on your body.

Don’t throw yourself in the dustbin just yet, though. There’s hope for even the most
rigidly work-shaped among us. There’s also hope for those who didn’t realize that they
were training bad habits that left them in pain. It starts by sending your body a few
reminders throughout the week, setting up your workspace to minimize any stress on
your body, balancing muscle strength, warming up before you play hard, and moving
some while you chill out.

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I know that many of you will want to jump straight to an area you consider your
problem spot. And that’s fine. But you’re likely to have more success if you start with
the section on posture and at least make sure you set up your work station to decrease
some of the stress and strain on your body. Why? Let me walk you through something
simple that’ll make it easy to understand why posture is so important.

I want you to stand up, grasp your chair with both hands, hold it close to your body,
and lift it to about shoulder height. Take note of how heavy the chair feels and how
much work it is to hold the chair. Next, carefully push the chair away from your body
while keeping your hands at shoulder height. If you feel pain, stop and put the chair
down immediately. Again, note how heavy the chair feels and how much work it takes
to hold it in that position. Put the chair down.

It took a lot more effort to hold the chair away from you, didn’t it? The chair didn’t get
heavier as you moved it away, but it might have felt heavier.

Now to really drive home my point, I want you to pick the chair up again just like
last time, but hold it at arm’s length for 5 minutes - or at least until you hate me for
suggesting you hold it there for more than a few seconds.

You were holding the chair in your hands, but that wasn’t the only place you felt
working, was it? In fact, you felt the effects in places that were nowhere near the chair.
For some of you, those other places got even more tired than your hands did. Bad
posture has a similar effect on your body. But you hold bad posture for a lot longer than
5 minutes. No wonder you hurt!

In the next section, you’ll find a set of evaluation tools followed by a list of exercises for
each part of your body. The exercises are divided into mobility, strength, and release.
You’ll find a detailed explanation and still photos for each exercise in the separate
Million Dollar Exercise Arms Program, and Ryan coaches you through every exercise
on video in the Instructional Video Library.

Let’s get started!

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WELCOME
A NOTE ABOUT RELEASES

Performing releases at least a couple of times each day and can help prevent a “flare-up”
of pain. If you’re noticing tightness, it’s definitely time to try some of the releases. Ideally,
you’ll do them before tightness gets painful.

While there are several physical responses that happen with a release, let’s keep the
description simple. Think of releases as a way to “reboot” your neuromuscular system.
As you sit, your muscles and nervous system adapt to being in one position. The longer
you sit, the more they work to make you efficient at sitting. If you stand all day, you get
better at standing.

When you perform a release, you send a different signal to your muscles and nerves - a
“hey, I know I’ve been sitting a lot, but I want to be able to stand/walk/run/wrestle/play
too... so, don’t make me too good at sitting” message. It’s a quick way to let your body
know that even though you’re repeating a particular activity, or non-activity in the case
of sitting, you still want to be able to safely and comfortably do other activities too. The
same is true for those who stand.

By performing releases 2-8 times a day, it will be easier for you to see faster results
with your strength and mobility training too. Each time you do a release, your nervous
system resets the amount of tension your muscle requires, blood supply brings in
nutrients and shuttles away debris, and you remind your body that there is more to life
than your work requires. So, when it comes time to move differently, there are less “cogs
in the wheel” to overcome before you reach beneficial results.

“Can 5 or 10 minutes of “cooldown” type poses/ releases really compensate for


most/all the undesired adaptation responses (i.e. stiff/ shortened muscle tissues,
etc.) that a vigorous exercise session can elicit?”

This is a great question! As far as your nervous system is concerned, the answer is yes.

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Since the nervous system is your “command center,” it gives directions to the rest of
the body based on what it perceives as normal for you. The releases will “recalibrate”
your nervous system to accept the range of motion achieved during the release as
“normal” (instead of using the shortened or overworked “normal” from your exercise... or
extended hours of work posture.)

The release allows your body to send in nutrients and carry away debris, relax or
contract to balance muscle tension, and heal/recover from a vigorous exercise session
to a larger extent than it would if it perceived your normal without the releases. So,
the nervous system gets all it needs to know in those few minutes of releases, and
then it takes care of making sure your muscles get what they need to recover over
the next several hours to days. That’s part of why it’s so valuable to repeat the releases
throughout the day.

“What if I’m not responding to the releases?”

Typically, that means one of two things.


1. Most of the time stiffness and soreness is a muscle imbalance issue, but I always told
people to make sure and let me know if their efforts to re-balance seemed to be
failing. Certain areas can fail to respond if there is something else going on with your
body. If there’s chronic stress from a high sugar diet, a food allergy or intolerance, or
a chronic infection (typically dental because they don’t always have many

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symptoms), your efforts at balancing the area can seem to fail. You’ve heard that
people having a heart attack can have left arm or shoulder pain even though
nothing is wrong with their arm. That’s organ referral. However, the heart isn’t
the only organ that can cause pain in a seemingly unrelated area. So, if you’re not
responding, it’s possible that organ referral is the problem.
2. However, most of the time the answer lies in opposing muscles that aren’t working
or aren’t working enough. Maybe there was an old injury or maybe the opposing
muscles are weak from less use. Either way, the nervous system feels safer using
the already over-used tight muscles it’s been using. The solution is to get the
opposing muscles (or stabilizing muscles somewhere up the chain) back in shape
and communicating again. Find and correct the balance and the tightness will
respond quickly to mobility and releases

What if I sit on an exercise ball instead of using a traditional chair


at my desk?

Most of the differences you’ll find between a chair and an exercise ball are balance.
Depending on how firm the exercise ball is, most of the exercises can be done by
hanging on to a stable desk for the leg work or by placing your feet a bit wider than
shoulder width and sliding one foot to the side of the ball and keeping one in front for
the upper body movements (including the side bends).

For the “chair spin,” walk your hands up the outside of your right thigh when you
rotate to your right side - you can even place one hand behind you on the ball. Do
the opposite for the other side. No forced twisting or sudden jerks or you risk hurting
yourself.

I use a traditional chair, but sat on a FitBall and went through all of the Down and Dirty
list. The biggest difference was just maintaining balance to prevent sudden jerks that
might cause too much stretch. I used my hands on my desk and the ball along with
foot spacing/bracing to help maintain balance. For the seated lunges, I rolled myself
toward the right side, grabbed my desk with my right hand, put my left hand on the
ball, and then slid my right leg back. It was then possible to slightly roll the ball forward
to assist with the hip release while controlling movement with my hands.

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For the Breathe and Tilt, the ball will move with you as you perform the motion. You
can either put your hands on your knees with your feet firmly planted on the floor,
or hang on to your desk. As I noted in the original material, use discretion with this
movement as those around you might think it’s inappropriate for the office or any work
environment.

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POSTURE
You can do everything right - fix your mobility, balance out your strength and release
your tension. But if you return to a workstation that sets you up for failure, you’re
doomed to constant aches, pains, and injury.

Seated

Getting your workstation ergonomics right plays a huge role in staying healthy over the
long term. Here are some tips on how to set yourself up for success:

• Make sure your feet rest flat on the floor.


• Your knees should be bent at a 90-degree angle, or slightly more.
• The majority of your weight rests on your “sits bones”.
• An imaginary line drawn up the side of your body runs perpendicular to the floor,
through your hip, shoulder, and the hole in your ear. Take a picture to see how close
you are to this ideal.
• Sit tall in your chair with your shoulders back. Your head sits directly between your
shoulders rather than sliding forward to sit over your lap. Mutant ninja turtles are cool,
but desk jockey turtles are just geeks with bad posture.
• Elbows rest close to your sides, bent at or slightly greater than 90 degrees.
• Hands rest comfortably on your keyboard, similar to the angle they’d be in if you were
resting them on your legs.
• Hold your wrists neutral or bent back 15 to 20 degrees. The same advice holds true
when using a mouse. Avoid reaching far to the front or off to the side for a mouse - it
puts needless stress on your shoulder and neck. If your elbow can’t remain at your
side, your mouse is too far away.
• The top of your computer monitor is level with your eyebrows, and the screen sits
directly in front of you.
• Set your chair at a height that allows all of the above to line up.

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Standing

Many of the same principles from seated posture apply to those who stand all day too:

• Make sure your feet rest flat on the floor. Don’t roll them to the inside or outside. If
possible, don’t wear heels. If you have to wear heels, do some releases throughout the
day.
• Avoid locking your knees or hyperextending them. From the side, the middle of your
knee should line up with your outside ankle bone.
• The majority of your weight rests mid-foot. Technically it also rests on your pelvis, but
if you work to align your body properly, that will automatically happen.
• An imaginary line drawn up the side of your body runs perpendicular to the floor,
through your outer ankle bone, mid-knee, mid-hip, mid-shoulder, and the hole in your
ear. Take a picture to see how close you are to this ideal.
• Stand tall. Your head should sit directly between your shoulders rather than sliding
forward. Imagine that the crown of your head reaching for the ceiling. You want a
slight curve in the back of your neck. Your goal isn’t to get rid of the curve, it’s to stand
tall and keep your head balanced between your shoulders.
• Keep your shoulders back, chest up, and shoulder blades driven toward the ground.
This lets your arms hang naturally instead of fatiguing your muscles before you even7
use them. This is called a “packed” shoulder position and it will greatly reduce stress
and strain on your arms and neck.
• Your arms should rest at your sides. If you’re lifting or standing at a workstation,
make sure to keep your arms as close to your body as possible. Reaching far-forward
constantly is bad. Move your body closer, instead.
• Some jobs will require you to twist slightly in one direction or the other. If you’re
working at a counter or station, keep your body facing forward as much as possible.
Repeatedly twisting the same direction to reach an item is no big deal once or twice,
but if you do it a hundred times each day, it’s a different story. If you simply can’t avoid
a single-direction twist, at least counter by twisting the opposite direction and
holding for about 20 seconds every hour.
• Your feet should be spaced about shoulder-width apart. A sure sign of lower back
problems is a wide stance.

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• There’s a slight curve in your lower back. When you bend over for work, maintain that
curve by bending your knees, if needed. It’s almost like you’re sitting back in a chair as
you bend. Even while bent forward, keep your shoulders back.
• If you need to bend deeply and stay there for a while, put one foot slightly forward
(like a lunge) and widen your stance. Alternate the forward foot throughout your day.
You can even rest an elbow on the forward knee to help maintain good back posture.

There will be some things you can’t change in your work environment, but change the
things you can.

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POSTURE
Posture Evaluation
The photos below provide an example of what good posture looks like. We’ve also
included an example of what bad posture looks like.

Have someone take similar pictures of you and then compare them to the good
posture picture. You’ll get a clear sense of your starting point, and of how much
progress you’re making if you take more pictures later.

In general, what most people see in their posture is a head that’s too far forward, a
hunched upper back, and a rounded lower back. These postural changes can lead to
problems in those specific areas, but they also lead to issues in your arms and legs.

This program concentrates on issues in the neck, shoulder, elbow, wrist, and hands.
However, the Down and Dirty list gives a few releases for the rest of the body too. If you
found a problem not covered here, try the things on the Down and Dirty list and check
out our other products.

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Let’s get started with the neck.

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NECK
BEGINNER NECK EVALUATION

People with arm problems often have neck problems, even if they don’t realize it. The
quickest way to evaluate your neck is:

Test 1

1a. Take a picture of yourself from the side and compare it to the posture photos
in the last section.

1b. Find a hinged door and stand with your back to it but with a small amount of space
between you and the door. You should be standing with your typical posture. Don’t
stand extra straight or you may not get realistic information. With the hand closest
to the non-hinged edge, reach back and gently and slowly pull the door toward
you. Take note of which parts of your body touch the door first. Typically it will be
your butt, then your shoulder blades, followed very closely by the back of your
head. If your shoulder blades touch and you can put more than 2-3 fingers
between your head and the door, your posture is placing too much stress on your
neck.

Test 2

Stand with your body perpendicular to a wall and your right shoulder resting against
the wall. Now try to move your right ear toward the wall. You can’t actually touch
your ear to the wall, but move toward it. Keep your eyes level so your eyebrows move
parallel to the floor. Repeat on the other side. If you can keep your eyes level and
move 2-3 inches (5-8 cm), you’re doing good. If you can’t move that far, then you’ll see
benefits from working to improve that range of motion.

Test 3

The last self-test for your neck involves looking left and right. Keep your eyebrows

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parallel to the floor as you turn. How close can you get to having your nose directly
over your shoulder? If you can turn enough so that a line drawn from the near edge of
your nose falls just in front of your shoulder, you have good range of motion. If not, you
have some work to do.

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NECK
The exercises we’ll use to mobilize, strengthen and release your neck include:

Neck Mobility:
• Neck glides FB and SS
• Neck rotation
• Robot choppin’
• The Umpire
• The Mixer

Neck Strength:
• Side to side
• Front to back
• Rotation

Neck Release
• Hands behind back, slide head side to side

You’ll find a detailed explanation and still photos for each exercise in the separate
Million Dollar Exercise Arms Program, and Ryan coaches you through every
exercise on video in the Instructional Video Library.

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ARMS
(SHOULDERS, ELBOWS, WRISTS AND HANDS)
Arms

Go through the posture exercises first. If you’re still having issues with your shoulders,
elbows, wrists, or hands, you can also start working your way through the exercises
listed on pages 22-23. Even if you have wrist problems, run through the basic shoulder
and elbow exercises too. Altered function often begins somewhere other than the area
that hurts.

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SHOULDERS
Shoulders

Beginner Shoulder evaluation:

1. Find a bare wall. Yes, it has to be a wall and not the floor. If you use the floor, gravity
will add too much stretch for some people.
2. Put your back to the wall, and keep your head in contact with the wall too. If you
can’t keep or get your head to the wall, move it as close as you can and keep working
to get it there over the next several days to months.
3. Bring your feet back so your heels are touching the wall.
4. With your hands hanging at your sides, touch the wall with the backs of your hands
and your elbows.
5. Pull your shoulder blades down away from your ears and toward your butt - keep
them there through the rest of these steps.
6. With all of the above points in contact with the wall, bring your hands toward your
shoulders and then continue until they’re straight in the air, or as high as you can get
them with everything still touching the wall.
7. Lower your arms - your hands are still pointing up - until your elbows are touching
your sides.

That’s the basic movement, and it’ll give you a good indication of your current starting
point. If you can’t perform one or more steps of the above self-test, keep practicing that
same sequence daily until you can do it as directed. Here’s how I want you to work with
it. Move to a point of discomfort (not pain), and use your muscles to hold that position
for a slow count of 20-30. Rest for up to 1 minute, and repeat the sequence 5 times.
Your movement should continue to improve over the course of a few days or weeks.

If you can do the above sequence, then it’s time to start adding some resistance.

8. Go through steps 1-7 above, and at step 7, squeeze your elbows into your side. Hold
that contraction for 20-30 seconds, rest for up to a minute between reps, and repeat
it 5 times. Remember to keep your shoulders packed throughout the exercise.

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9. Some of you will want to do step 10 before this one, but for most people it won’t
be necessary. Once you have the above sequence mastered, grab a couple light
dumbbells or a couple of water bottles (with the lids tightly sealed) and go through
steps 1-6. When your arms are in the air, hold the weight there for 20-30 seconds.
Keep your shoulders pulled down away from your ears, be sure to keep all points
touching the wall throughout the entire exercise. Continue on to steps 7-8.
10. Once you’ve mastered 1-9, or if you find step 9 too challenging, it’s time to add
resistance bands. You can do this variation while lying on the floor if you don’t have
something that’s elevated or adequately secure to attach to. Wrap the resistance
band around something that allows your arm to be at about a 45-degree angle
from your head. Please make sure that whatever you attach the resistance band
to will not move, fall, crush you, or break something when you pull on it, and that
the resistance band itself is attached securely so it doesn’t come loose and slap you.

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ELBOWS AND WRISTS


This is the only time in any of these exercises that you’ll allow your shoulder to become
unpacked. Grab the resistance band and move away until your shoulder is unpacked.
There won’t be a lot of tension on it, but it will be unpacked. The exercise is to pull your
shoulder back into a packed position against the resistance of the band, hold it there
for 20-30 seconds, and then slowly release back to the unpacked position. Repeat 5
times.

Once you’re comfortable with this variation, you can add more resistance by keeping
your shoulder packed when you first hold the band, moving away to create tension,
and then slowly releasing your shoulder from the packed position before you begin the
exercise.

Elbows and Wrists

While we don’t have specific evaluations for your elbow and wrist, typically pain
in either area is enough to identify a problem. Go through the mobility, strength,
and release sections for both. If there is any discomfort, consider that an adequate
evaluation that something isn’t quite right. In this case, the evaluation and the solution
are the same.

I can’t stress enough that most elbow and wrist issues I saw were either posture/
workstation related or neck and shoulder issues that caused problems lower. Please,
please, please, go through the neck and shoulder evaluations if you have elbow or wrist
problems, and make sure to set up your workstation properly. (Yeah, I really said please
three times. It’s that important!) Most of the time, you’ll find your solution there.

The exercises we’ll use to mobilize, strengthen, and release your shoulders, elbows, and
wrists include:

ELBOWS AND WRISTS


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Shoulder Mobility:
• Neck glides SS
• Neck rotation
• Robot
• The Umpire
• The Mixer
• Barrel of Monkeys
• Baton pass

Shoulder Releases:
• Doorway release 1, 2, and 3
• Hands behind the back
• T-bar release

Shoulder Strength:
• Reverse flies in 3 positions
• Presses in 3 positions
• Pulls in 3 positions
• Shoulder blade stability in 2 positions

Elbow Mobility:
• Egg-On-Your Face
• Critic’s windshield wiper

Elbow Release:
• Release 1 - foam roll
• Release 2 - locust on wall and then floor

Elbow Strength:
• For those who hyper-extend
• For those chronically flexed

Wrist Mobility:
• Ratchet

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Wrist Release
• Closed chain circles done very slowly
• Flexion
• Extension

Wrist Strength:
• Resistance band movements

Hand Mobility:
• Finger Wave

Hand Strength:
• Towel squeezes

Combined Shoulder, Elbow, and Wrist Mobility


• Scooping water

You’ll find a detailed explanation and still photos for each exercise in the separate
Million Dollar Exercise Arms Manual, and Ryan coaches you through every exercise
on video in the Instructional Video Library.

ELBOWS AND WRISTS


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UPPER AND MID BACK


Upper and Mid-Back Evaluation
People tend to slouch at work and home. Whatever work you’re doing is typically in
front of you and lower than your head. We complicate that by not optimizing our work
area. For example, if your desk isn’t set up well, you’ll reach too far forward to put your
hands on the keyboard. Add it all together, and when it comes to your upper and mid-
back, it can look like someone punched you in the chest and you got stuck that way.
Your back rounds, your shoulder blades sometimes “wing,” and your shoulders sit too far
forward. That’s a nightmare for your shoulders and neck.

The best evaluation for this section is a visual one taken by comparing your posture to
these photos.

poor good

UPPER AND MID BACK


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The exercises we’ll use to mobilize, strengthen, and release your upper and mid-back
include:

Upper and mid-back Mobility:


• Modified Monkey Dance
• Polite-huggin’ and Chest-Thumpin’
• Shoulder blade roll

Upper and mid-back Release:


• T-bar
• Towel
• Foam roll

Upper and mid-back Strength:


• Back Extensions Position 1, 2, and 3
• Chest Pulls
• Reverse flies position 1, 2 and 3
• Pull-ups (assisted and unassisted)
• Planks
• Shoulder blade squeeze

You’ll find a detailed explanation and still photos for each exercise in the separate
Million Dollar Exercise Arms Manual, and Ryan coaches you through every exercise
on video in the Instructional Video Library.

UPPER AND MID BACK


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HEALTHY POSTURE HANDBOOK

One final note…


When it comes to the exercise and nutrition, there is no one right way. It’s the hardest
thing for people to accept (especially when they’ve seen one path work), but there are
multiple paths to improving nutrition, fitness, and overall health. There might be one
path that is optimal for you, but that doesn’t mean it’s optimal for me...and vice versa.

That’s why you hear and see Ryan, Adam, and me talk about the things we’re trying.
We’ve all tried various systems and fully dug in to them. Maybe we got bored or maybe
we were just intrigued and wanted to explore, but eventually we tried another system.
And you know what? That system had some benefit too. So, we keep taking a piece
from here and a part from there, and slowly we build what works best for us. There
are common elements among the three of us, but there is variety too. Certain things
are just going to work better for Adam than they will for Ryan or me because of build,
lifestyle, habits, and social expectations. The carbs Ryan can get away with make Adam
and I salivate, but we’ll pack on way more weight than he would for eating the same
food. I adapt faster than either of them, but they recover more quickly. We all have our
strengths and weaknesses.

I think that’s why each of us has worked to create balance in our bodies and our lives.
We have a base that allows us to experiment, but until that base is there, it’s hard to
tell what’s better and what isn’t. Build a base for yourself. The tools we’ve given you
with The Million Dollar Exercise can also serve as feedback to tell you what other
programs do to your body. That’s especially true of the Down and Dirty list. If you’re
significantly tighter one day than the next, you can figure out what caused it and take
measures to do releases specific to the activity giving you problems. You’ll find that
you get better and faster results by addressing those problems immediately instead of
waiting until you have symptoms.

FINAL NOTE