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

Exercise 4.9: Strong shoulders

Aim: strengthening all structures of the shoulder

girdle.

For all parts of this series of exercises it is essential

to maintain the neutral lumbopelvic position and

keep the costal arches in a natural position to get the

best effect for the shoulder girdle.

For a general strengthening the whole series of

exercises is recommended. If you want to focus on

a special area, you can select the relevant parts.

Part 1

1. 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.


2. Keeping your shoulders slightly down, and
   your head in a position so that the neck and
   throat stay relaxed, fold your hands at the level
   of your sternum and feel the contact of your
   palms, thumbs, and fingers; keep your fingers
   and thumbs straight (Figure 6.90).


3. Press your palms together with one-third of
   your full strength for 2–3 breaths, keeping your
   shoulders down; keeping the contact of your
   palms, release the pressure.


4. Perform point 3 3–5 times.


5. Release the hands; rest them on the thighs for a
   few breaths.

Part 2

1. Sit on the floor or on a chair as described in
   part 1 point 1.
   2. Put a belt around your arms, just above the
   elbows, so that the elbows are shoulder width
   apart.
   3. Raise your elbows to the height of your
   shoulders, fingers pointing towards the ceiling
   (Figure 6.91).

Figure 6.90