Yoga as Therapeutic Exercise: A Practical Guide for Manual Therapists

4. 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
   4. Press your elbows against the belt with one-third
   of your full strength for 2–3 breaths; release the
   pressure; maintain the posture.
   5. Perform point 4 3–5 times, each time at a
   different height for the elbows, above and
   below shoulder level.
   6. Release your arms.

Part 3

1. Sit on the floor or on a chair, as described in
   part 1 point 1.
   2. Hold a brick or book between your elbows.
   3. Raise your elbows to the height of your
   shoulders, fingers pointing towards the ceiling
   (Figure 6.92).
   4. Press your elbows against the brick or book
   with one-third of your full strength for 2–3
   breaths; release the pressure, still holding the
   brick or book.
   5. Perform point 4 3–5 times, each time at a
   different height for the elbows, above and
   below 90°.
   6. Carefully lower your elbows to release the
   brick.

Part 4

1. Stand or sit close to a wall; move your bent
   elbows backwards, as close together as possible,
   keeping the lower arms parallel.


2. Maintaining the neutral lumbopelvic position,
   your sternum slightly lifted and your
   shoulders down, press the elbows against
   the wall with one-third of your full strength
   for 2–3 breaths for each of the following
   variations (this is a complex movement
   as the elbows are moving backwards and
   together):
   a. the elbows just slightly further back than
   your back (Figure 6.93)
   b. adjusting the distance from the wall, bring
   your elbows slightly further back and higher
   (Figure 6.94)
   c. moving still further away from the wall,
   bring your elbows further back and higher
   (Figure 6.95).

Figure 6.91 Figure 6.92