2c is a complex exercise that adds a rotational element to the pervious exercise 2b, mobilizes the 3 important upper limb peripheral nerves in their natural tracts and finishes with the all important function of throwing a ball.

Immediately after performing 2c harmoniously, a distinct relaxation of the arms, shoulders and neck is felt. The shoulders might feel in 'place' and the upright harmonious posture becomes more natural and comfortable.

Performing this exercise daily has a major role in enhancing upper limb physical performance as well as preventing a wide variety of movement-based disorders in the arms, shoulders and neck.

Technically, 2c is a very complex exercise with 5 distinct stretches on each side and a unique breathing pattern.

Bar Position

• Waist height

Tempo

• Move 1 - stretch 1 - move 2 - stretch 2 - move 3 - stretch 3 - move 4 - stretch 4 -move 5 - stretch 5 - return - relax. Repeat other direction.

Breathing Pattern

• Inhale - Starting position.

• Exhale - Movement phase 1 and stretch phase 1.

• Inhale - Relax phase 1.

• Exhale - Movement phase 2 and stretch phase 2.

• Inhale - Relax phase 2

• Exhale - Movement and stretch phases 3,4,5 (3 exhalation bursts at the stretch phases)

• Inhale - Return phase 5.

Starting Position

• Stand 1.5 steps away from bar.

• If performing after 2b, take half a step backwards.

• Assume the tall upright standing position with the shoulders placed wide and low, arms relaxed by body and tall neck (chin not poking).

• Look at the horizon and inhale.

Movement 1 (Median nerve mobilization)

• Look forward towards the horizon on the front wall with no head rotation (throughout the exercise).

• Upon exhalation, initiate a combination of these movements at the same time:

• Perform the 2a movement phase. Emphasize the full flexion of the ankles and slight knee flexion, however while the body is moving forward one arm reaches forward and the other reaches backwards.

• Rotate the spine, lead by pelvic rotation.

• Keep looking forward as the shoulder girdle and pelvis rotate.

• During the movement, keep the upright tall and balanced posture with both shoulders wide and low.

• Externally rotate the back arm and fully extend the wrist while keeping fingers together. This arm maneuver is critical to feel the median nerve stretch.

Stretch 1

• As the balanced body reaches the end ranges of all combined movements together:

• Reach the front wall lightly with one finger (above the middle of the bar).

• This is to balance the body and counter the rotational stretch.

• Continue to exhale and look forward.

• Feel that the pelvis has reached its maximum rotation.

• Feel an upper cervical rotation stretch, which indicates that the shoulder girdle has reached its maximum rotation.

• When all these complex movements are completed harmoniously, a distinct median nerve stretch is identified and felt in the anterior aspect of the arm.

• Hold this stretch for about 1 second while exhaling to stabilize the body.

Return 1

• Upon inhalation, at the same time:

• De-rotate the body to face forward.

• Lower the heels to the floor.

• Lower both arms half way.

Movement 2 (Radial nerve mobilization)

• Look forward towards the horizon on the front wall no head rotation (throughout the exercise).

• Upon exhalation, initiate a combination of these movements at the same time:

• Perform the 2a movement phase. Emphasize the full flexion of the ankles and slight knee flexion, however while the body is moving forward one arm reaches forward and the other reaches backwards.

• Rotate the spine, lead by pelvic rotation.

• Keep looking forward as the shoulder girdle and pelvis rotate.

• During the movement, keep the upright tall and balanced posture with both shoulders wide and low.

• Internally rotate the back arm and slightly flex the wrist while creating a cuff shape in palm (as if holding a computer mouse. This arm maneuver is critical to feel the radial nerve stretch.

Stretch 2

• As the balanced body reaches the end ranges of all combined movements together:

• Reach the front wall lightly with one finger (above the middle of the bar).

• This is to balance the body and counter the rotational stretch.

• Continue to exhale and look forward.

• Feel that the pelvis has reached its maximum rotation.

• Feel an upper cervical rotation stretch, which indicates that the shoulder girdle has reached its maximum rotation.

• When all these complex movements are completed harmoniously, a distinct radial nerve stretch is identified and felt in the posterior aspect of the arm (tennis elbow area).

• Hold this stretch for about 1 second while exhaling to stabilize the body.

Return 2

• Upon inhalation, at the same time:

• De-rotate the body to face forward.

• Lower the heels to the floor.

• Lower both arms half way.

Movement 3 (Ulnar nerve mobilization)

• Look forward towards the horizon on the front wall no head rotation (throughout the exercise).

• Upon exhalation, initiate a combination of these movements at the same time:

• Perform the 2a movement phase. Emphasize the full flexion of the ankles and slight knee flexion, however while the body is moving forward one arm reaches forward and the other reaches backwards.

• Rotate the spine, lead by pelvic rotation.

• Keep looking forward as the shoulder girdle and pelvis rotate.

• During the movement, keep the upright tall and balanced posture with both shoulders wide and low.

• Internally rotate the back arm, fully flex the elbow and bring the open palm towards the ear. Keep fingers closed. This arm maneuver is critical to feel the ulnar nerve stretch.

Stretch 3

• As the balanced body reaches the end ranges of all combined movements together:

• Reach the front wall lightly with one finger (above the middle of the bar).

• This is to balance the body and counter the rotational stretch.

• Enhance the exhalation (burst #1) and look forward.

• Feel that the pelvis has reached its maximum rotation.

• Feel an upper cervical rotation stretch, which indicates that the shoulder girdle has reached its maximum rotation.

• When all these complex movements are completed harmoniously, a distinct ulnar nerve stretch is identified and felt in the median aspect of the palm (side of pinky).

• Hold this stretch for about 1 second while exhaling to stabilize the body.

Movement 4 (Stretch straight arm backwards)

• Continue to exhale, and extend the back elbow to reach as far back as possible with the hand.

• Keep looking forward as the shoulder girdle and pelvis are rotated.

• During the movement, keep the upright tall and balanced posture with both shoulders wide and low.

• Internally rotate the back arm, fully flex the elbow and bring the open palm towards the ear. Keep fingers closed. This arm maneuver is critical to feel the ulnar nerve stretch.

Stretch 4

• Enhance the exhalation (burst #2) and pause in this position for about a second.

• The front finger is still stabilizing the balanced body on the wall and countering the full-body rotational stretch.

• The body is on tiptoes and leaning on the knees (as in the 2a stretch phase).

• Rotate the upright body as much as possible from the pelvis. Keep on looking forward.

• In this position imagine you want to throw a tennis ball with the back hand, as far as possible.

• Hold this stretch for about 1 second while exhaling to enhance the stretch.

Movement 5 (Throw the ball)

• Imagine you are throwing a tennis ball very far forward in slow motion.

• Continue the exhalation.

• At the same time:

• Flex the the back elbow.

• Let go of the front hand while the body is balanced in motion.

• Extend the knees and land on the heels.

• De-rotate the body and reach with both extended arms to the other direction as before.

• Keep looking forward as the body moves.

• During the movement, keep the upright tall and balanced posture with both shoulders wide and low.

Stretch 5 (The 'diamond' stretch)

• Enhance the exhalation (burst #3) and stand as tall as possible.

• Elongate the horizontal arm-span line as much as possible. Imagine doing a 'split' with the arms.

• Keep the pelvis facing forwards and continue to look forward. Only the shoulder girdle is rotated.

• Ensure that the shoulders are wide and low, and the neck is as tall as possible.

• Feel the diamond shaped stretch between the vertical line of the body and the horizontal line of both arms.

• Try to make the body taller and the arm-span longer at the same time while the pelvis is facing forward.

• Pause in this position for about a second.

Return & Relax

• Upon Inhalation:

• Lower the arms to relax by the body.

• De-rotate the shoulder girdles back to center.

• Assume the starting position and gear the body for the next repetition towards the other side.