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 4.11: All-embracing

shoulder work

Aims: mobilizing the cervicothoracic area and relaxing

the muscles around this area, combining different

movements of the shoulder joints and the shoulder

blades, coordination, synchronization.

1. Sit on the floor on a firm pillow, knees
   together and feet besides your hips; or sit
   on a chair, knees and feet hip width apart

and parallel; adjust your pelvis to the neutral

position.

2. Raise your right arm in front of you; externally
   rotate it, bend your elbow and raise it to rest the
   right hand over the cervicothoracic junction or
   between the shoulder blades.


3. With your left hand move the right elbow
   further up; the right hand will slide further down
   towards the thoracic spine.


4. Stretch your left arm, internally rotate it, bend
   the elbow; bring the back of the left hand along
   your back as high as possible.


5. Maintaining the neutral position of your pelvis,
   catch your hands and hold for 3–5 breaths
   (Figure 6.102).


6. If the hands cannot catch or the catching
   causes shoulder pain, hold a belt between your
   hands; it is useful to put this belt over your
   right shoulder before starting point 2 (Figure
   6.103).


7. Then release the arms and stay there for 1–2
   breaths, relaxing your shoulders.


8. Repeat points 2–7 starting with your left
   arm.


9. Perform points 1–8 once or twice.

Refined work

Perform points 1–8. Refine further and further:

•    Lifting    the upper   arm slightly    higher

gives some side-bending action for the

cervicothoracic junction and the upper

thoracic spine; feel this with the hand that is

touching this area.

•    Moving the upper   arm and the other   shoulder    

slightly further backwards gives some back-

bending for the cervicothoracic junction and

upper thoracic spine; feel this with the hand

that is touching this area.

•    Maintaining    the position    perform subtle  slow    

movements with your shoulder blades.

Figure 6.100

Figure 6.101

Figure 6.99