6
Chapter
The basic exercises- Basic exercises for the shoulder girdle and the cervicothoracic junction 4. Basic exercises for the shoulder girdle and the cervicothoracic junction
- Basic exercises for the shoulder girdle and the cervicothoracic junction 4. Basic exercises for the shoulder girdle and the cervicothoracic junction
- Stretch your arms even further upwards until
you reach your final limit. - Hold for 2–3 breaths, then release your arms
while you exhale; rest your hands on your thighs
and relax your shoulders. - Perform points 2–7 2–3 times.
Exercise 4.8: Elevating the arms
Aims: mobilizing the shoulder girdle and the cervico-
thoracic junction.- Sit cross-legged on a firm pillow on the floor
or sit on a chair, with knees and feet hip width
apart and parallel. - Interlock your fingers, stretch your elbows, and
bend your wrists, so that the palms are facing you. - Maintaining the neutral lumbopelvic position and
your costal arches in the natural position, raise
your arms over your head as you inhale. - When you reach the limit, maintain the neutral
lumbopelvic position and lift your sternum to get
the full elevation of the arms. - Keep your elbows straight and the wrists fully
flexed (Figure 6.87). - Hold for 3–5 breaths.
- Bring your arms down horizontally, internally
rotate your arms so that the palms are away from
you, with the thumbs stretched and the tips of
the thumbs slightly touching (Figure 6.88). - Maintaining the neutral lumbopelvic position
and your costal arches in the natural position,
raise your arms above your head as you inhale,
the palms facing the ceiling; lift your sternum
for full elevation of your arms (Figure 6.89). Figure 6.87