- 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
Exercise 4.6: Arms around each
other
Aims: mobilizing the shoulder blades, stretching the
area between the shoulder blades, coordination.
- Sit on the floor on a firm pillow, knees
together, feet beside your hips; or sit on a chair,
with your knees and feet hip width apart and
parallel; adjust your pelvis in a neutral position
and keep your head straight as if balancing a
book on the crown of your head.
- Maintaining the stability of the pelvis, raise your
arms, with your elbows at the height of your
sternum (Figure 6.81).
3. Bring your right elbow in the plane of the
sternum, move your left elbow underneath the
right one, and wind the left lower arm and hand
around the right one (Figure 6.82).
4. If this is not possible hold a belt between both
hands (Figure 6.83).
5. To increase the stretch, slightly raise your
elbows several centimeters, maintaining the
length of your spine and the position of your
head.
6. Breathe naturally even if the upper chest is
compressed.
Figure 6.80
Figure 6.81
