Strong, Sassy Shoulders
Well hello again. Sorry for the gap between posts...I have been teaching a billion classes the last few days, so while I have been thinking about sitting down to type this out, I haven't quite managed to get my A into G and actually finish it.
Ahhhh the shoulders. If you spend most of your day at a computer, watching TV, looking at your iphone etc (you totally do, don't deny it), chances are they are storing a truckload of tightness and maybe even some of your stress.
There are obvious things to look out for that will help the shoulders. How you are sitting at your desk? Is your computer at the right height so you aren't slumping over? How are you standing? Try to engage your core gently as you sit/stand/walk...this makes it easier to stand tall and to lift the chest, meaning the shoulders relax. Pull the shoulder blades down the back, and take deep breaths to help open your chest. Also, avoid carrying a 20 kilo handbag around on one shoulder with loads of crap you don't need.
While I do not advise you to go out and buy one of those atrocious trolley bags on wheels, (JUST SAY NO), sometimes simple changes to how we are carrying ourselves and our possessions can make a huge difference. For the rest, strength work will help.
Below are some strengthening exercises for you to try. I will pop all the stretches you can do into a separate post (promise I won't take a year to get around to writing part two..) As well as thoroughly recommending that you get a monthly deep tissue massage (honestly it should be compulsory!), by strengthening the shoulders it can actually help release that tension and improve your posture. As per disclaimer in post one, get the all-clear before going ahead with these, if you are working with injuries.
Dumbwaiter
We shall start our journey to lovely strong & well-activated shoulders with the dumbwaiter. This exercise trains the shoulder blades to draw down the back and towards each other, as well as opening your chest. It encourages correct shoulder placement and will strengthen the crap out of your rotator cuff muscles (responsible for keeping your shoulders from slouching forward).
This exercise can be done seated, kneeling or standing. In all options, the belly is drawing in, and the front ribs are knitting towards each other. Your elbows need to stay glued to the side of the body throughout. Begin with the arms at 90 degrees, with the hands shoulder width apart. Inhale here, and exhale to pull the hands apart (without letting your elbows stray from the side of the body!). This will strengthen AND mobilise the shoulders at the same time. With time, your range of motion will increase and the muscles with strengthen.
If this variation feels a little strong, you can do it without the band, just turn the palms up and squeeze the arms into the sides of the body.
Dolphin Pose (and prep!)
Dolphin pose is another fav of mine. Great for strengthening the shoulder area (and fab prep for headstand if that where you are going my yogi-bears!).
You'll see in the video that I start with some shoulder blade protraction and retraction. This will help immensely with your shoulder stability and mobility, so I highly recommend doing some to get everything switched on and connected! Start in a table top position and keep the arms straight throughout. Sink the chest towards the mat (so your shoulder blades stick out - retraction), then lift the chest up as high as you can (so they flatten to the back - protraction).
Dolphin - knees down variation: You can keep the palms down on the mat, or interlace the fingers. Elbows are shoulder width apart (or even slightly narrower) and we are protracting the shoulder blades (lifting the chest as high up from the ground as possible - you should feel strong here!). As you inhale, draw the belly in and pitch the body weight forward until your chin sits over or just in front of the hands. Exhale to press back and stretch the chest.
Dolphin - full variation: Exactly as above, but with the knees lifted off the mat. You can keep them bent and send the hips high. Press the floor away with the forearms, inhale to move forward (belly engaged), until the shoulders are over elbows (I go a little too far in this video! do as I say not as i do!) and then exhale back into a wonderful stretch.
Forearm Plank
I am quite happy hanging out in a plank. Forearm planks. side planks, full planks...I'm down with any variation, and was of course going to include this as one of my top shoulder strength builders.
Planks are great for the whole body, nothing gets left out. The variation shown here is forearm plank, but you can do this in full plank if you really want to (and don't have a bum wrist like I do!).
The trick is to have the elbows underneath the shoulders (not too wide!) and drop the hips down - so you have one long line from the crown of the head to the heels. If you feel any dipping or sensitivity in your lower back, chances are the hips are sinking down too low. Tuck the tailbone to lengthen your lumbar spine, draw the belly and front ribs in, and squeeze the glutes too. Push the floor away and protract those shoulder blades so you feel stable and strong!
You can simply hold here (aim for between 30 seconds to a minute), or rock back and forth over the toes for a bit more of a challenge.
As with everything you do, be kind to your body and work with your breath my lovelies. If it starts to strain, or if you are holding your breath in and turning purple, take it as a sign that you are forcing or pushing too much! The breath should flow, as should your movements - no sharp, jerking movements allowed and no rushing things (it's not a race). Slow, steady and controlled should be your mantra...
Big loves,
Emma xxx
(published in August 2017 and migrated over from emmalouiseyoga.com)