Problem transitioning fom seated to wheel to quad squat

[jefft]

I've gone through the Prasara Primer for almost two years, and have worked on Wind Advanced twice now (one month each time). I don't expect to master an advanced flow in short time, but in some cases I don't find any improvement at all. This is one case.

My shoulder mobility is just not there. I can't go from the seated position, one arm back and up into wheel without my shoulderblade hitting the floor, unless I practically tear my shoulder out. Once in wheel, trying to swing into quad squat results in the same thing - shoulder hits the floor.

I've been doing various Tacfit programs for over two years, IF daily for nearly as long, and Healing Staff since it came out. What else can I do? I do have a history of shoulder problems going way back several years to high school wrestling and judo, and then heavy weightlifting for a number of years after that. I figure that I should be able, with time, to overcome that though. However, I am not noticing any improvement. Perhaps the improvement is so slow (and I am impatient) that I am just not noticing it.

Any suggestions?

[etwigg]

one arm back and up into wheel without my shoulderblade hitting the floor, unless I practically tear my shoulder out. Once in wheel, trying to swing into quad squat results in the same thing - shoulder hits the floor.

I highly recommend you regress on this movement/transition to the point where you have good technique, control, and limited discomfort. Then work at that level for several weeks until your Technique is at 8 or above on scale of 1-10, your Exertion is at 6 or less, and your discomfort is 3 or less. When you achieve this for 2 workouts in a row, then move to the next progression. Keep doing your IF, Healing Staff and other recovery programs.

This video by Scott Sonnon will give you a progression from the basic starting point to the full movement:

http://www.youtube.com/watch?v=SZJwM...xC2B-9YGMQWaY=

[hermanchauw]

My shoulder mobility is just not there. I can't go from the seated position, one arm back and up into wheel without my shoulderblade hitting the floor, unless I practically tear my shoulder out.

Learn how to screw your shoulder ala Arm Screw.

1) When you start in the seated position and go into Tripod Extension, make sure you externally rotate your supporting shoulder (and the whole arm). This is the only way you can get your shoulders into full overhead position.

2) Get this right, then work on increasing the range of motion of the extended arm until it can touch the floor.

3) Go into and out of the Wheel pose with the same side.

4) Go into the Wheel pose with one side and out from the other side.

5) Add in the Quad Switch, which is not that challenging on the mobility.

[jefft]

Thanks for the suggestions. I will try these out and keep working on it.

[RichardM]

Do you feel it is only a mobility issue? How is your endurance in the full wheel pose?

To build strength in the wheel pose I used a set of stairs so my hands were elevated and did presses/one arm work/isometric holds to build up to the actual transitions. You can even do Herman's recommendations using a step.