This exercise is intended to isolate
the individual movements of the shoulder blades. It can be used to
correct imbalances between shoulders and to relieve tension in the neck and
upper spine
To do this exercise you will
need a mat. Start by lying on your back with your knees bent and your
feet planted in the ground. Reach your hands towards the ceiling with
your palms facing the center. Then reach one hand farther towards the
ceiling so that you lift the shoulder blade off the ground. Feel the
muscles between the shoulder blades stretch and then place the shoulder blade
back on the ground. Allow the shoulder blade to rest farther away from
the spine that before. Repeat this process on the other side. Repeat
8-10 times on each side
Things to think about:
This exercise will facilitate width across the
back. Imagine that each time you place the shoulder blade back on the
ground that you are placing it just a bit farther from the spine. Feel
your collarbones widen as you continue this exercise.
Also imagine that each time you’re placing the
shoulder blade back on the ground that your upper arm is plugging into the
socket even more. This will create a shoulder joint that moves
efficiently and fluidly.
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