Day 93- Puppet Arms: Single

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.

Day 91- Elbow Circles with Figure 8s

This exercise is intended to increase range of motion at the shoulder joint and find movement across diagonal fascial lines between the shoulder blades.

 

To do this exercise you will need a mat.  Start by lying on your back with your knees bent, your feet planted in the floor, and the tips of your fingers touching your shoulders. Point one elbow at the ceiling and one elbow at the ground, and then begin circling the elbows in opposite directions. Repeat 6-8 times and the switch the direction of each elbow. 

 

Things to think about

This exercise can begin the process of correcting imbalance between shoulders.  Notice the relationship between the shoulder blades as you do this.  It is rare for our arms to be moving symmetrically and this exercise can help introduce efficient functional movement in the shoulder blades.

Day 90- Elbow Circles

This exercise is intended to move the shoulder girdle on the ribcage, which in turn loosens the muscles around the shoulder blades and can relieve tension in the head neck and shoulders.

 

To do this exercise you will need a mat.  Start by lying on your back with your knees bent and your feet planted on the ground.  Bend your elbows to place your fingertips on the top of your shoulder, and then continue breathing as you make circles with your elbows.  As you continue drawing these circles notice the movement of your shoulder blades and your collarbones.  Continue to circle your elbows in both directions.

 

Things to think about

Often we think about shoulder movement as being the function of one joint at the point where the humerus (upper arm bone) meets the shoulder blade.  In actuality, the full range of motion of the shoulder joint is the function of three joints.  When you are doing this exercise, think about the humerus meeting the shoulder blade, but also be aware of the point at which the shoulder blade meets the collarbone and the point at which the collarbone meets the breastbone.  All of these joints should be moving.