The following movement patterns have been developed following Gary Ward’s Anatomy-in-Motion, Flow Motion Model®

Lateral COGS can really open up your sides, your rib cage and neck.

And then to make it even more excellent as a movement practice, your shoulder, elbows and wrists get a turn!

Take it easy and feel your way through it.

Go slow, a meditative pace, to get the most out of the movements and also to work on parts you find more challenging.

Set yourself up like this:

  • Knees directly under Hips
  • Hands directly under Shoulders
  • Fingers facing forwards
  • Head under a light so you can see a shadow

The reason for the shadow of your head is to be able to get feedback about your head position. As you see in the video, my head stays still while I am moving my shoulder and hip towards each other on the same side.  The shadow gives me instant feedback if I move my head to the side.

What’s the point? Have a look and see how my neck gets stretched on one side and then the other all because it doesn’t follow my torso sideways! An excellent bit of love for your neck muscles.
What’s so lovely and super cool about this movement is what the following video shows.

Check out the amount of movement going through the shoulders, elbows and wrists as your body rolls from side-to-side.
When do all your upper limbs get some much wanted movement like this? I’m gonna guess a big fat never. Give them some love!!

AND if you are getting sore or feel too much pressure in the wrists…ease back into the heel of the hands a little more rather then up near your fingers.And if you are getting so low back soreness, be sure to lift back up so you aren’t cranking an arch with a tummy sag!

If you find it hard to hold the position through your back, just do small time practice…build up your ability over time!

What to practice with respect to your arms…

Watch how there is movement through the elbows and wrists, and then see how it feels in your shoulder blades.  When you feel you can, explore how these parts move but don’t forget to keep checking in with your form in terms of your spine dropping with your belly.

It’s often good to check in with 1 part at a time  (ie. choose just your Left wrist and see what movement is available and what can be encouraged).  You will be surprised when you check-in with a part how much you can learn about where it feels easier and harder to move.  Then compare with the other side and find out what it’s like.

We spend so little time finding out how we move.  Have a go, you might be enjoy finding out how you move.