- Basic exercises for the shoulder girdle and the cervicothoracic junction4. Basic exercises for the shoulder girdle and the cervicothoracic junction 4. Basic exercises for the shoulder girdle and the cervicothoracic junction4. Basic exercises for the shoulder girdle and the cervicothoracic junction
hand is on your left thigh, or if possible on the
right one.- Continue holding your left arm with the right
hand and move the left arm forwards as far
as the right shoulder can take the backwards
movement. - Turn your head to the left very gently.
- Hold for 3–5 breaths.
- Then release; rest your hands on your thighs
for 1–2 breaths, with the palms up or down
as you like. - Repeat points 2–7 for the left arm.
Exercise 4.4: Spider monkey 2
Aims: mobilizing the shoulder girdle and the
cervicothoracic junction.- Sit on the floor or on a chair as described in
exercise 4.3, point 1. - Relax your neck, throat, and shoulders.
- Stretch your right arm and turn it inwards;
bend it and move it around your back to hold
your left upper arm; if you cannot reach your
left upper arm use a belt around it and hold
the belt with the right hand; the left hand is on
your right thigh (Figure 6.79). - Continue holding your left arm with the right
hand and move the left arm forwards as far
as the right shoulder can take the backwards
movement. - Feel the length of your spine while you inhale;
turn your thorax to the right with exhalation. - Keeping your right shoulder back as much as
possible and your sternum lifted, turn your head
to the left, opposite to the rotation of the thorax,
as far as is comfortable for your neck and throat. - Hold for 3–5 breaths.
- Maintaining the length of your spine and the
sternum lifted, come back to the center, release
your arms, and stay there for 1–2 breaths.
Figure 6.78 9. Repeat points 2–8 for the left arm.