Quick summary: Ball up a shirt around your hand then lay down on your back and put it on one side of your body under your elbow that is off to the side. This should stop the hold on your upper back and shoulder and long term relax your back for dopamine efficiency based rest. Scroll down for more strategies and explanations.

What to do

 

1. Ball up a shirt around your hand then lay down on your back and put it on one side of your body, then under your elbow and then put your hands on your upper body. This should stop the hold on your upper back and shoulder and long term relax your back for dopamine efficiency based rest. Although you can try for both sides, using both sides is likely to cause a more difficult hold in your back, so try to do one side at a time. Use this with any combination of laying down and this website’s laying down guides.

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2. While trying to lay down you can swivel your hand off the shirt to use a phone easier. This is a case where you can use both sides with a shirt to easier reach a phone that is resting on or above your upper body or phone holder. Swiveling off the shirt is great for typing and navigating on a phone. Shirts on both sides technique is great for any activity especially reading a book.

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Why it works

 

1. Usually the upper back digs into the bed and is stretched and tired. This strategy will completely relax into a different hold and relax the muscle use involved in the previous hold technique. This new rest will have the usual rest ability and long term hold ability difference rest ability to cause a strong rest.

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2. Normally when not using shirts at the side the arms and back, stretch inwards in too much. Also, going wide is not the correct hold for any items. With this strategy the arms are held in place without causing a stretch and hold and creates a relaxing lay down position.

 

Other notes

 

1. You can get naturally tired from this hold as well yet strain is unlikely. If getting tired from this hold then simply take a few days off from this hold strategy until ready again. This hold can be used for weeks in a row if done correct.