Our mid-thoracic spine (mid-back) is a very mobile joint. It allows us to rotate our shoulders, twisting left and right. The ½ Knee Wall Upper Spine Mobility exercise is great for helping us maintain the motion in this area of the spine.
To perform the exercise, place a pad next to a wall to protect your knee on the ground. Kneel down on the pad in a ½ kneel position parallel to the wall. One knee should be up at 90 degrees and the other knee down at 90 degrees on the pad. The raised knee should be the one away from the wall.
Take a yoga block, turn it lengthwise, and place it against the wall and your hip. You should be close enough to the wall to trap the block between your hip and the wall. This forces your hips to be still during the exercise.
Place the palm of your hand (arm nearest the wall) against the wall parallel to the ground. The thumb should be pointing down. Image the numbers on a clock 9-10-11-12-1-2-3. To begin the motion, take a breath and then exhale as you rotate your head to look over the shoulder nearest the wall. Move your palm and arm around the numbers on the clock. Your palm should not lose contact with the wall and your arm should remain straight. Only go as far as your range of motion will allow. Do not force the motion. Return back to the starting position and repeat 10-12 times then switch to the opposite
side.
This exercise is especially good for those of you who play golf, racquetball, pickleball, and other rotation type sports and activities.
If you have questions on how to perform this exercise properly please speak to one of our personal training staff.
Mike Locke
Fitness Director
Our new cycling program “REVOLUTION” is up and running! We have been thrilled with the way things are ?rolling?out! It’s been going so well we’ve decided to add another evening class on Thursday nights from 5:45 – 6:45 p.m. taught by Liza.
Can’t get enough basketball? Our 3:3 league gives you a game each week. Games are on Tuesday or Thursday evenings. Next league starts Jan 8. Contact 
Every parent has a few odds and ends to finish up around the New Year, so we’re offering an ‘Afternoon Out’ twice during winter break! Kids can enjoy craft time, racquetball, swimming, and a pizza lunch while you…relax!
For many of us, December means not only holidays but lots of gatherings and food! Here are a few tips to help you navigate the food scene with confidence and success!
Happy Holidays Folks! We have all learned a lot this year! We’ve watched kids in our program grow in their abilities – from gaining the confidence to blast off the wall on their own for the first time to finally mastering their flip turns, all of our swimmers have “leveled up” their swimming skills. As the year winds down and our usual sessions come to a close, we have decided to offer a new type of course. This is a short, one-week Safety Course, open to all ages and skill levels! In this course, students will learn essential survival skills including survival strokes, breathing and stabilization skills, treading water, lifejacket safety, emergency preparedness, and a little bit of playtime! The course consists of two hour-long classes, and we will offer the safety course twice over the winter break. If your kiddos could use a brush-up on their safety skills or you’re just looking for something to do over the break, sign up at the front desk or give us a call at (360) 676-1800.
The next Junior Racquetball Lessons will begin the week of January 1, 2019, and run through the week of January 22nd. 4 weeks, 8 lessons (no class on January 1). There will be offerings for all levels. Open to Members and Non Members! Sign up at the Cordata Facility front desk!
Mark this date on your Calendar! January 19-20, 2019. The Washington Racquetball Association will be hosting the Washington State Doubles Tournament at Bellingham Athletic Club! We are looking forward to bring players from all over the state up to Bellingham to play for the weekend.