Fingertip Walk

Why do this?

Movement increases the flexibility in the shoulder blades and releases tension and tightness throughout the upper back and neck. This motion immediately identifies how shoulders move up, down, forward and back.

What it does for me:

I find that when my shoulder blades are working freely in all directions, my elbows have a chance to work freely in all directions while riding. When my shoulders are stiff as boards, my elbows are like steel. This movement definitely helps unlock my shoulders. Maybe someday, if my shoulder blades ever become fluid, my elbows may become soft.

Kneeling down onto the backs of your legs and feet, arms and hands extending straight out on the floor,

Breathe - inhale through your breastbone and exhale through the bottom of your shoulders.

Lock your pelvis by pulling your belly button towards your spine.

Go for symmetrical range of motion.

With straight elbows and arms (your neck and head in the same plane), form an upside down V from the top of your head out to your hands.
Stretch out your fingertips so the fingers can move like a spider on the floor.
Gently press your fingertips into the floor and walk them over to one side as far as possible while keeping your elbows straight and your shoulder blades down.
Hold the stretch for 30 seconds.
Still keeping your fingertips gently pressed into the floor, walk them over to the other side as far as possible while keeping your elbows straight and your shoulder blades down.
Your shoulder blades will come down and back as you press into the floor.
Repeat this motion, particularly on your tighter side, a few times without tiring your arms.
Stay within the range of motion of your less flexible shoulder/side so that each shoulder works at the same level as the other one.