Straight Limb Rotations

In this tutorial I will be presenting a method of exploring rotation in the shoulders and hips using straight limbs. Because the concept is one of exploration and tinkering, once you have the basic idea it is possible and encouraged to use it to explore many positions and possibilities. To give you a starting point 9 exercises are presented which demonstrate usage of the concept.

This program is much like many of my other programs in that doing the exercise is actually quite simple - most people will be able to perform it correctly on their first attempt.  The interesting part isn't coordinating the exercise, it's what comes into awareness after repeated usage.  As such, I advise that you put this exercise in your daily routine for 30 - 90 days straight, giving it 5 - 10 minutes of attention every day for this period. 

It is of particular help in restoring left/right imbalances in the shoulders and hips as it will make them *very* obvious - the rotation simply won't go as far on one side as the other. 

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Craig Mallett



I am a teacher (and student!) of the Daoist tradition known as Ba Men Da Xuan. I also teach a self-created collection of physical practices that were born out of my tinkering with the various methods I have trained in, which I call ‘Hammer’s Anvil’ (Hammer is one of my nicknames.  Mallett…Hammer…get it??! :)). 

Many of the courses found on this page bear the Aware Relaxed Connected or Physical Alchemy logo and website.  ARC was the original name of my solo explorations, and from 2017 - 2018 I was joined with Dave Wardman under the banner Physical Alchemy (a banner which this site shared for a time). ARC no longer exists and Physical Alchemy has returned to being just Dave; I am now back to rolling solo - this time without a particular brand name, just me :)

Contact Me:

email :: craighmallett@gmail.com
facebook :: https://www.facebook.com/CraigMallettDXPA
Instagram :: @craigmallettdxpa

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