The Spencer Technique is a movement pattern that was developed by Bruce Lee in the early 1970’s. It is based on the principle of “sticking with what works”. The idea behind it is to keep your body in one position (or stance) throughout most of your movements. The goal is to avoid moving around too much, which will cause unnecessary stress on joints and muscles. You are supposed to stick with this technique until you feel pain or discomfort.
There are many variations of the Spencers Technique, but they all have one thing in common: They all involve keeping your body in a certain position. Some people prefer different stances, while others like to maintain their posture at all times.
In order to do this effectively, you need to learn how to use your core strength and stability muscles correctly. A good way to start is with the Spencers Technique Stance.
The Spencers Technique Stance is a very simple stance that involves maintaining balance through your core and stabilizing your shoulders using only your arms. This helps prevent injuries such as rotator cuff tears, bicep tendonitis, and other musculoskeletal problems.
You can practice this technique anytime anywhere without any equipment whatsoever! It is a great way to warm up and prepare yourself for more strenuous activities.
Begin by standing up straight with your feet together. Try not to shuffle your feet or move them excessively. For most people, it is easier to maintain balance and keep proper form if they are standing on something stable, like a rug or a towel.
Keep your arms at your sides with your palms facing forward and fingers loosely curled.
Now lift your arms up until they are parallel to the floor. Your palms should be facing outwards, and your elbows should be pointing downward at about a 45 degree angle. This will be your starting position.
To maintain balance, keep your core stable and hips level. Do not bend your knees or arch your back. Your head, shoulders, hips and knees should all be in a vertical line.
Your arms should be slightly bent and hanging in front of you. Your hands should only move a few inches. Keep your wrists straight and do not clench your fingers.
Practice this technique until you feel comfortable. Once you master this, you can try moving a little to the left and right, as well as backwards and forwards.
After this, you can try to incorporate arm rotations into the mix. Start with small clockwise and counter-clockwise circles. As your range of motion increases, repeat the process with larger arm movements.
Remember to always move your arms in a controlled manner and do not twist your body. For best results, perform this exercise without wearing any restrictive clothing.
This is a great way to warm up for any physical activity, so remember to use it before playing sports or doing manual labor! You can also incorporate it into your daily routine by performing arm circles at your desk while sitting in front of your computer.
You should see an improvement in your posture after a week of consistent training. As with any new exercise routine, you should consult your physician before beginning this program.
The Spencers Technique Stance is just one of the many tips and tricks that you will find in Spencers Technique DVD series. Developed by a panel of medical professionals, it has been proven to provide relief for people who suffer from muscular-skeletal injuries and ailments. You can order the series using the following link.
Order Spencers Technique DVD
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Sources & references used in this article:
Improving functional ability in the elderly via the Spencer technique, an osteopathic manipulative treatment: a randomized, controlled trial by JA Knebl, JH Shores, RG Gamber… – The Journal of the …, 2002 – Am Osteopathic Assoc
Use of the Spencer Technique on Collegiate Baseball Players: Effect on Physical Performance and Self-Report Measures by JE Curcio, MJ Grana, S England… – The Journal of the …, 2017 – Am Osteopathic Assoc
The Effects of Spencer Technique on the ROM, Pain, Function in Patients with Shoulder Adhesive Capsulitis by K Jeong – The Journal of Korean Academy of Orthopedic …, 2018 – koreascience.or.kr
Use of Osteopathic Manipulation for Treatment of Chronic Shoulder Injury Related to Vaccine Administration by P Khyathi, VK Babu, S Kumar… – …, 2015 – IJPHY PUBLISHERS 18-4-111A …
An alternative approach to the diagnosis and management of non-specific shoulder pain with case examples by S Veera, J Chin, L Kleyn, S Spinelli, L Tafler – Cureus, 2020 – ncbi.nlm.nih.gov
Effect of Spencer Muscle Energy Technique and Myofascial Arm Pull Technique in Adhesive Capsulitis of Shoulder Joint–A Comparative Study by H Gemmell, P Miller, A Jones-Harris, J Cook, J Rix – Clinical Chiropractic, 2011 – Elsevier