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
   3. For the last attempt be close to the wall; lift
   your elbows sideways to shoulder height and
   press them to the wall with one-third of
   your full strength for 2–3 breaths
   (Figure 6.96).
   4. Perform point 3 2–3 times; for the repetitions
   change the rotation of your arms so that the
   hands are higher and closer to the wall.

Hint

A more sensitive approach to this exercise is possible

with a partner helping to resist the movement of the

elbows rather than a wall.

Exercise 4.10: Four-point kneeling

Aims: mobilizing the shoulder joints, strengthening

the rotator cuff and the muscles moving the shoulder

blades, balance, coordination, synchronization.

1. Kneel on a folded blanket to have a soft
   support for your knees and enough height
   so that the back is nearly horizontal; the
   knees are hip width apart, and the thighs
   are perpendicular; the lower legs are
   parallel; place your hands on the floor, with
   the wrists underneath the shoulder joints
   (Figure 6.97).


2. Adjust the neutral lumbopelvic position.


3. With an inhalation raise your right arm
   forwards with the palm facing the floor as far
   as you can maintain the neutral lumbopelvic
   position, keeping the costal arches in a natural
   position, and both shoulders at the same
   height; also hold your head in line with your
   spine (Figure 6.98).


4. Hold for 2–3 breaths; refine this movement by
   raising the arm slightly higher; exhaling, bring
   the right hand back to the floor.


5. Repeat points 2–4 with your left arm.
   6. Repeat points 2–5 twice with the following
   variations:
   a. palm of the raised arm perpendicular, thumb
   towards the ceiling (Figure 6.99).
   b. palm of the raised arm facing the ceiling
   (Figure 6.100).
   7. To finish bring your buttocks as close as possible
   towards your heels, bend forwards and rest
   your arms on the floor so that the shoulders are
   relaxed; stay calm for a few breaths.

Refined work

Perform points 1–6; in addition to raising the arm, raise

the opposite leg horizontally (Figure 6.101). Try dif-

ferent speeds for combining and synchronizing the arm

and leg movements. Finish as described in point 7.

Figure 6.97

Figure 6.98