In our forward head leaning culture, the pectoral muscles (by the collarbones) and sternocleidomastoid (front thick neck muscle) have become shorten which impedes the full rotation of the shoulder joint. 12
The Basic Practice - shoulder tracing
This exercise was created by Dr. Eric Goodman, a Chiropractor, to challenge (retrain) the pectoral muscles and sternocleidomastoid by having the shoulder move against these muscles in a seamless way through the full range of motion of the shoulder joint. 3
posture set-up:
come to standing
feet hip width apart
toes pointing forward
soft bend in knees
optional: place a block in between the thighs
hinge at the hips slightly, weight in heels, send buttocks back
feel long in the spine, elongate with natural curves
gently relax the shoulders down (wiggle them) allowing sides of neck to release
tuck chin slightly, back of neck lengthens, crown of head lifts up
eyes gaze softly forward
allow facial muscles to soften
sense an inner smile with gently closed lips
approach your body with kindness, non-harming
Let Soft, Gentle and Slow be your guide and mantra. Allow your body to open to new movements through gentle repetitions versus forcing.
respect your limits, modify where needed
If you have shoulder issues: only lift arms to within your range. You are reteaching your body and brain a new movement. Be gentle.
Shoulder Tracing:
place thumbs on the side of the hip (bony spot)
palms are facing backwards
elbows slightly bent and pointing out to the sides
thumbs trace up sides of torso
keep elbows pointing out to the sides
trace up to armpits
lift elbows up and forward
watch if shoulders lift, if they do, wiggle them down
bring back of hands to the chin
there should be no strain in the neck
lift arms straight up and forward (in front of head)
there should be no strain in the neck
bring fingers tips together, apply a small of pressure, Sphere of Tension4
release the hands; open arms wide
bring arms back down to your sides
repeat sequence a few more times
Explore the Movement
notice with curiosity, wonder, and kindness to yourself
Practice a few breaths expanding your rib cage on the inhale. Imagine a balloon placed in the centre of rib cage and expanding out 360 degrees as you are inhaling through the nose. Make the inhale relaxed enough that the shoulders and collarbones are not lifting. The expansion does not need to be big. And even if you don’t feel it, put your intention there.
Now at each point of the above instructions, take an inhale with the intention of expanding the rib cage 360 degrees. Keep inhale relaxed.
This will give you nine breaths into the rib cage with your arms and shoulders in different positions.
Breathing into the rib cage is important to retraining the neck, pectoral and shoulder muscles.
Lift your arms like you normally would and then lift arms with shoulder trace. Compare. Can you sense any differences? If not, that is fine. If yes, where?
Explore the shoulder tracing while lying on the floor. Is it easier or harder than standing? Are you expanding your rib cage on the inhales?
Everyday Living & Yoga Practice
We are constantly rotating our arms in daily activities and in our yoga practice as mentioned in the Sunrise, Sunset post.
Discover Amazing
Our bodies are intelligent and support us in the best way possible. But unfortunately that means muscles taking on jobs that they are not designed to do over a long term. See footnote #2 showing this. The result is most of us, myself included, have some degree of forward head leaning posture.
The good news is we can can re-educate our muscles, body and brain at any age with conscious repetitive effort. I find that simply amazing!
Experience amazing yourself, continue with the shoulder tracing exercise before reaching for something out of a cupboard, lifting something heavy, sun salutation, etc.
And then . . . over time . . . notice how much easier it is to reach and lift up your arms in joy!
Namaste, the Light in me honors the Light in you
keep moving — health is movement and movement is health
Disclaimer: Be safe and move wisely without causing harm. Information provided in this newsletter is for you to explore and discover how your body works. It is not to diagnose any medical condition. Please consult with a physician or physiotherapist if you have concerns.
Dr. Eric Goodman, True to Form, page 62
Dr. Eric Goodman, True to Form, page 62 to 64
Dr. Eric Goodman, True to Form, page 65: To hold a powerful Sphere of Tension, imagine your hand holding a balloon that is fully expanded and you can just barely reach around the whole thing. Then press the hands together in that position. All of the joints in the fingers are unlocked and the hands press together with 5 to 10 pounds of pressure.