PBS - Anyone else have problems with arms behind back?

[LauriS]

Hi All!

Okay, I am wondering if I am the only one who has this problem, because Teresa sure doesn't seem to.

When I have my arms behind clasped behind my back for PBS, for the pumps, etc, I can hardly get them to clasp, let alone be straight. I feel like they can't get past my ribcage or something.

Any thots?

Lauri

[brngckn]

We need to temper the workout with our own range of motion, flexibility and body type. Strive to maintain heels of the hands touching (not squeezing) and do your best. Your position will change over time.

An alternative would be the towel version. Have you given that a try?

[Tamra]

I have noted that indeed I am doing better but nevertheless I prefer to use a towel. This way I feel like my chest really opens and all the muscles are activated to the max

[outtathere]

Hi Lauri -

I have the same thing!

I think I'm going to go back to the towel even though it is hard for me to hold on to it. Tamra's point about making sure the chest is open/activated is important.

This is so typical of t-tapp...folks here help you find a way to do it and you just get better at it every day.

Thanks for the tips and encouragement Tamra and Kirsten - T-Tapp folks are the BOMB!

[just7]

When I was at Kirsten's workshop in Oct, she had us put our hands together behind our backs and touch the heels like you are cupping an egg. Now, don't let go of that egg. Slowly straighten your arms just until your heels can't touch any more, bend elbows and pull up just until your heels are touching again. That is YOUR personal max. Just remember, keep the hands cupped, holding that egg. As your body strengthens, try to straighten your arms a little more and then a little more. Teresa is VERY flexible and she has been doing this a LONG time!

Remember this is about progression and T-Tapp truly does rehab the body. My frozen shoulder/neck has so much more mobility now!

(Did I get it right, Kirsten?? :D)

[BlessedMama]

I stick with the towel. I do it like she shows in the Broom version of MORE, where you just point thumbs to the outside, away from your body, and then "pull the towel apart". That gives me max activation and opening of the pec area without straining my elbows.

Yeah, remember, Teresa is "Lady Gumby", she designed these moves and has been doing them for 30 years! We canNOT expect to have that level of flexibility in a short time!!! LOL!

[cbuffy]

Trisch - that's my preferred method as well. The other way I torque my wrists unless I'm REALLY focusing on them. And with everything else going on in your body, who is thinking about their WRIST? (grin)

The first time I did it, it opened my chest so much, stretched the pecs, and really moved everything around that the next day I could hardly sing at church! It felt like I had bronchitis or something, my lungs/chest were SORE! LOL

[jennpleez]

Lauri ~ I have a hard time with the arms too. When I can get them back there, they certainly aren't pumping! lol
These are awesome tips these ladies have shared and I'll definitely be trying them. I have heard similar tips before, re: the purpose of the move and I do try to think about the *why* behind what I'm doing, that helps me trouble shoot so to speak and make the modifications that still allow me the benefit of the move.

So, basically, just what they said! lol

Hope it helps too! :)

[jennpleez]

Cbuffy ~ That is a good point too about the wrists. That is another thing I try to keep in mind - not to torque the wrists.

[Lisa A]

I still use the towel too. I'm using smaller and smaller towels and my hands are getting closer and closer together, but I still use the towel to be sure I'm getting the full benefit.

[LauriS]

First off, it's soooo good to know that there's not something wrong with me, LOL...
Although it DOES feel like part of my own body is in the way... can't explain it.

I will definitely try the towel, along with the other points mentioned.

Thank you soooo much everyone for chiming in!!

Another question... maybe I should ask this elsewhere I don't know... Would I get more info from the book than from the BWO+?

Also, can I move from BWO+ - after doing it a while of COURSE, into Beginner/Rehab?

Again, THANK YOU to everyone... I feel sooo much better, and have some form things to work with!!

Lauri

[cbuffy]

I used the book and the dvd together. Watched and followed along on the dvd, but got lots of great information about the purpose for the moves, etc from the book. As to moving on, I'll leave that for someone else to answer. I haven't (really) yet. I've dabbled with some of the others, but find myself going back to BWO again and again. It's my true love.

[BlessedMama]

You can do BWO+ for awhile, then you would want to move into Instructional 2, which is the rest of TWO. After a little while of that (at least a few weeks) you could move into B/R straight through, if you feel ready for it.

But don't be in a rush! ;)

[LauriS]

You can do BWO+ for awhile, then you would want to move into Instructional 2, which is the rest of TWO. After a little while of that (at least a few weeks) you could move into B/R straight through, if you feel ready for it.

But don't be in a rush! ;)

Thank you!

I don't have BWO instructional 2, just BWO+ and B/R... I'll have to figure that part out...

But I LOVE the towel advice!!! Because I can't even get the heels of my hands together! It's easier to touch my fingers, honestly....

[MargieK]

...it DOES feel like part of my own body is in the way I know exactly what you mean! I tend to be a fairly flexible person, but there are some things in the workout (and others that aren't T-Tapp, like yoga, to be honest) where I find myself thinking "that just isn't possible because of the fat -- or sometimes muscle -- in the way!" All our bodies are different, but the tips you'll learn here will help you adapt these exercises so that you know what muscles you're supposed to be using, and what to be striving for when it's impossible to put your body in the same exact position Teresa is in.


Would I get more info from the book than from the BWO+?I'm not sure I understand your question. I find it easier to do the exercises while following the video. The book gives a lot of great information and tips (more actual information than what you can get from the video), but I've never been good at following exercises from the printed word or from static pictures. The book is definitely worth the price (and there's a 25% store-wide special going on, if you're reluctant due to the cost).

However if it's additional information and form tips you're after, you've come to the right place. "Stickied" to the top of the "General Share and Care (http://forum.t-tapp.com/forumdisplay.php?f=7)" forum is a thread called "Must Read Threads for All T-Tappers (http://forum.t-tapp.com/showthread.php?t=57929)." LOADS of information there! :)

Yes, at some point you may want to progress from BWO+ (which is the first "half" of the Total Workout), to "Beginner/Rehab" (which is another name for TWO) but it isn't necessary. You could go years with what you have, because T-Tapp gets more challenging the longer you do it due to the fact that your "max" keeps gettiing higher!

[joannalc]

hmm, my hands go together and they are straight but, they give me that tingling falling asleep sensation. does anyone else have that?

[jennpleez]

hmm, my hands go together and they are straight but, they give me that tingling falling asleep sensation. does anyone else have that?

Yes, but I was told that was neurokinetic flow happening. Mine don't do it right away though.

[jennpleez]

Although it DOES feel like part of my own body is in the way... can't explain it.

Another question... maybe I should ask this elsewhere I don't know... Would I get more info from the book than from the BWO+?

Lauri

I know what you mean about part of your body feeling in the way! I feel that too, but I'd swear it's my boobs somehow. lol

As far as the book, I started off with that and didn't even have the DVDs. It took me longer to learn though and by the time I worked through plies I had ordered them. I'm a big book pusher, along with the DVDs, because I feel like the book gave me an even deeper understanding of the moves. I had made cue cards and tried to tape record myself reading them so I could move through it more fluidly and not have to stop and start every time I needed to see what came next.

I'll tell you what though, my legs were total jelly back then after I finished even the little I could do and I lost inches too.

Also, when I got the DVD's I found that I had understood the movements from the book directions correctly, so that's good to know too I think.

Good luck with your journey ~ Hope this helps!

[Grayce]

NOTHING for me hurts more then that part of the PBS. I can't stand it -

[Lori French]

The book also has a fab coupon in it and if you order it from T-Tapp office you can use the coupon immediately for buying it and Instructional #2/Total workout *and* use it again later on! It gives very detailed instructions on everything, the inspiration is a huge bonus, too!

[LauriS]

What do you mean by use it again later on? Use what? Instructional 2, or the coupon? I assume you mean Inst 2 and TWO?


The book also has a fab coupon in it and if you order it from T-Tapp office you can use the coupon immediately for buying it and Instructional #2/Total workout *and* use it again later on! It gives very detailed instructions on everything, the inspiration is a huge bonus, too!

[BlessedMama]

The tingling is usually a good thing! NK flow, as Jenn said. That is another reason I do it the way I do with the towel, as it gets that tingly flow going!

Grayce, are you doing it with the towel? What hurts?

At SH this year, Teresa also showed us how to do it with no towel--you would have arms at your sides. Then twist arms (turn is probably a better term!) so that the thumbs face to the side or even to the back, if you can. You are opening the pecs and rotating the shoulder back. Kind of like hitchhiker thumbs, fold fingers over and just gently stretch the thumbs.

You will have to watch you don't get lazy and let the arms go away from the body but back. You can do the lift/touches, hold in that position to do the head moves, etc.

This really helped two of my dfs who came to my little "class" where I shared tips. They both had issues with their elbows, one with tendonitis. She said it really helped her and didn't cause pain--even the towel was too much for her.

I hope I explained that well--if not, let me know! I'll try again! Or there's always YouTube videos! LOL! :)

Lauri, she was referring to the coupon. When you buy the book, they will give you a 30% discount on the book (and everything else in that order, I believe), AND you can fax/send in the coupon in the back of the book to have another 30% discount to use later.

You would probably need to call the office for that one.

Instructional 2 should be on the same dvd as B/R, btw.

I also started with the book. I borrowed a friend's BWO+ dvd until I got mine! It can be done from the book, but definitely more challenging! The book is great, though, to go back and refer to once you know the moves, to see the most common errors and understand form a bit more. And as Margie has pointed out, the Must Read Threads are a WEALTH of info! You can learn a LOT there!

Margie is also right in that you don't have to do the rest of TWO to see results! BWO+ can give you plenty of results as you continue to improve your form and learn new tweaks to take things up a notch! I've posted this before, but I looked back and saw that 80% of my workouts over the past 3 years (almost 3 years!) have been shorter workouts, namely BWO+, Basic Tempo, SATI and MORE! And half of that 80% was MORE!

The keys, as Dantheman says, are proper form (which continues to change to new maxes as you progress!), isometric muscle activation and consistency!

HTH!

[Grayce]

Trisch, it simply hurts to hold my hands and 'pump' them up behind my back - maybe hurt is the wrong word - how is horribly, terribly uncomfortable?

Towel? I don't know anything about the towel - I'll go back and read.

[LauriS]

I did use the towel today... now I see why the pause button is my friend :0

Trisch, and EVERYone, thanks for all the input!!!

[BlessedMama]

You're welcome, Lauri! ;)

Grayce, here is a good thread about the towel--not so much instructions, but why it helps and a few tips from Kirsten:

http://forum.t-tapp.com/showthread.php?t=58603

I found a few others that I could list, if you think it would be helpful!

[Grayce]

I'll look at it, thanks!

[rskontos]

Yep for me the towel is the only way I will do PBS because of how uncomfortable it is without it. I have lost a great deal of flexibility in my back and shoulders and attribute it to that. At first, when I first started I could hardly do PBS without hurting my neck or something. For me, the towel or how in one of the other DVDs I don't remember which one Teresa shows you have to do it without holding hands or a towel. I use either one of the those, the non holding and towel. I can't explain the non holding, for me I needed the dvd. I still use the towel more and it is helping I don't dread PBS so much. Well not really anymore.

[brngckn]

After getting the hands behind the back with heels of hands touching, lift ribs/set lats and pull elbows together toward one another. Then drive the thumbs toward the floor to your point of position/personal max without letting heels of the hands come apart (keep cupping that egg).


When I was at Kirsten's workshop in Oct, she had us put our hands together behind our backs and touch the heels like you are cupping an egg. Now, don't let go of that egg. Slowly straighten your arms just until your heels can't touch any more, bend elbows and pull up just until your heels are touching again. That is YOUR personal max. Just remember, keep the hands cupped, holding that egg. As your body strengthens, try to straighten your arms a little more and then a little more. Teresa is VERY flexible and she has been doing this a LONG time!

Remember this is about progression and T-Tapp truly does rehab the body. My frozen shoulder/neck has so much more mobility now!

(Did I get it right, Kirsten?? :D)

[just7]

Thanks Kirsten!! I think I need to print that off to remind myself!

[rexannes]

I am fairly broad shouldered and found even the towel wasn't quite long enough to turn my hands so thumbs pointed out and shoulders came in...I used my yoga strap doubled and it is just a longer than the hand towel so I can do it with good form...I will switch to hand towel when shoulders loosen up. I too need to use this to really feel like my form is correct.

[PhyllisB]

Good idea about the yoga strap rexannes! Whatever works to keep you progressing.

[KD1KC1]

Can someone explain the towel thing? I have Basic Plus, Instructional 1 and the Walk video's and I don't recall anything about a towel. I sure have not been able to do the heel to heel hand clasp and I can barely get my arms up at all! :( Of course, I'm not very flexible either so... if this way would help my form, I'd appreciate the info. I hope to be able to purchase Total Workout video sometime after the 1st of the year. Is it in there? Thanks so much!

[just7]

Do you have the Fit and Fab book? Teresa does describe how to use the towel in there. It is also on the MORE DVD.

[BlessedMama]

There are form tips at the end of TWO and it is on there.

As Jennifer said, it's on MORE and in the book.


Not sure I can do this justice, but here's a try.

First, read Kirsten's tips here BEFORE you start!

http://forum.t-tapp.com/showthread.php?t=53626

You are holding the towel straight down from your shoulders in back. Thumbs are pointing towards each other in the center (pointing towards the middle of your buns). Don't grip the towel, but hold it firmly.

Inhale, and on the exhale, turn your thumbs towards the bun cheeks. Turn from the shoulder, as Kirsten explains. Do NOT try to force it with your wrists or elbows. Try to keep wrists strong--i.e. keep them straight.

This might be your max! And that's okay. If you can go farther, inhale, and on the exhale, turn thumbs out to the side. They will be facing completely away from each other and towards the side walls. That is where I stop. I can go farther, but that is where I get max muscle activation and opening of the pecs without compromising my shoulders, elbows and wrists.

You can do one more "turn" and go completely to the back wall, but my guess is you will not be able to do that right now with what you've said about your flexibility. I wouldn't even try. I have Type A friends who have hurt themselves going all the way!

Let me know if that all makes sense. Having it demonstrated is a whole lot easier!

If even using the towel is hard, you can do a "thumbs away" position. Arms down at sides, fingers folded but not tight, thumb away in a "hitchhiker" position; shoulder roll back and try to rotate (from the shoulder!) thumbs to side walls. It will take focus to keep your arms from going out vs. back. This helps when we have more "junk in the trunk" to get around! (To borrow from DrW!) I have a df who has tendonitis really bad, and she liked this better than the towel, even.

HTH!

[just7]

Right---I forgot that it is at the end of TWO in the Tips section.

My dad does MORE (sometimes). He is 70 and has always been really strong but with no flexibility in his shoulders. He can barely get those thumbs turned to the butt. He just goes to his own max.

[BlessedMama]

Just thought to add--make SURE you are curling your core when doing PBS! With the towel or hitchhiker thumbs, it is even easier to lose that form and actually be sticking that tummy out a bit while you're focusing on your arms!

Here's the "curl the core" post again--second post in this thread:

http://forum.t-tapp.com/showthread.php?t=63021

Pull that belly button to spine!

This will help protect the back, so it IS important!

[just7]

Oh yes, you are so right, Trisch! If I take a quick look down, I will often see my Upper Abs wanting to stick out! I have to remind myself to lift ribs and tighten those upper abs, pulling them in.

[KD1KC1]

Great! Thanks so much Just7 and BlessedMama! I 'm going to read the links and give these suggestions a try and see how it goes! :)