Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

6

Chapter

The basic exercises

4. Basic exercises for the shoulder girdle and the cervicothoracic junction 4. Basic exercises for the shoulder girdle and the cervicothoracic junction


5. Basic exercises for the shoulder girdle and the cervicothoracic junction 4. Basic exercises for the shoulder girdle and the cervicothoracic junction

Hint

Practice the pendulum movements while walking.

Refined work

1. Stand sideways to a table or chair so that you
   can rest your right hand on it, with your feet
   apart up to one leg length, and the right foot
   in front.


2. Bend forward and rest your right hand or elbow
   on the chair or table so that your posture is
   comfortable (Figure 6.77).


3. Swing your left arm so that it can move in
   lines in different directions and in circles for
   1–2 minutes; try different rotations of your
   arm, such as palm forward, towards the body,
   and backwards.


4. Then come back, and turn around.


5. Now the table or chair is on your left side.
   6. Move your feet apart, up to one leg length, with
   the left foot in front.
   7. Repeat points 2 and 3 for the right arm.

Exercise 4.2: Scapular movements

Aims: mobilizing the shoulder blades, relaxing the

periscapular area, coordination.

1. Sit cross-legged on the floor or sit on a chair
   with your knees and feet parallel; adjust the
   neutral lumbopelvic position.


2. Maintaining the neutral position and the head
   well balanced, move your shoulder blades in
   different directions, each for 3–5 breaths:
   a. forwards (apart from each other) and
   backwards (closer together)
   b. up and down
   c. circular (clockwise and counterclockwise).
   After each movement stay for a few breaths; feel
   the breathing movement between your shoulder
   blades and the relaxation of your shoulders.

Hints

•    Moving the shoulders   opposite    and equally 

trains your coordination.

•    You    will    be  more    aware   of  the movement    if  a   

partner puts his hands on your shoulder blades

and follows your movements.

•    Also   performing  the scapular    movements   

leaning on a wall helps to refine awareness.

Exercise 4.3: Spider monkey 1

Aim: gentle mobilization of the shoulder girdle.

1. Sit on the floor with your knees together, the
   feet beside your hips, or sit on a chair with your
   knees and feet hip width apart and parallel;
   adjust the pelvis to the neutral position.


2. Relax your neck, throat, and shoulders.


3. Stretch your right arm and turn it inwards; bend
   it and move it around your back to hold your
   left upper arm (Figure 6.78); if you cannot reach
   your left upper arm use a belt around your arm
   Figure 6.77 and hold the belt with the right hand; your left