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welcome to the restore human joined circle self-care routine feeder follow along small disclaimer before any of these movements should you find pain or discomfort in any of the ranges of motion that youre currently working through just back off and make the circle smaller were looking for pure easy pain free range of motion to start with from which we can then develop further neck circles thinking about the head the neck moving through a long easy circle approximately three rotations on each side aiming for smooth movement no jerky positions not trying to fight through any pain from their scapula thoracic were trying to get a long deep circle protraction retraction elevation and depression aiming to keep the elbows locked Amy to keep the body still and not rotating or tilting from side to side really try and draw that circle focusing on scapula or shoulder blades from there moving into the elbows looking to create extension and flexion of the elbows while rotating into palms up and
