MOVE THOSE SHOULDERS!

Today’s focus is on the shoulders and specifically, how to move them in ways which make them feel less tense! 

ACQUAINT YOURSELF WITH YOUR SHOULDER BLADES

Acquainting yourself with your shoulder blades can make a big difference to how the tops of your shoulders feel. So, before doing each of the following moves I want you to tap the back of your arm pits to find the lower edge of the shoulder blades, and then focus on moving from there. 

LIFT AND MELT 

Take a big breath in, and as you do push your shoulder blades up to your ears. As you breathe out, relax your shoulders down your back. Do this a few times seeing if you can melt those shoulder blades down more and more each time. 

SHOULDER CIRCLES 

Take a big breath in and as you do push your shoulder blades up to your ears. As you breathe out, squeeze your shoulder blades in towards each other and finally, roll them down your back. Do this a few times and then change direction.

POLISHING THE TOP OF YOUR HALO

Great name I’ve borrowed from my friend Emma Bray. This is excellent for shoulder mobility!

Interlock your fingers and lift your arms above your head. Drop the tops of the shoulders away from your ears and bend your elbows. Draw circles above your head with your arms. Try to keep your torso still so you are focussing on moving from the arms and shoulders, rather than the other body bits too.

Remember to go both ways.

CACTUS ARMS

This is a lovely one for working the back muscles around the shoulder blades but also for stretching out those chest muscles.

Bring your arms out straight and in line with your shoulders. Bend at the elbows to make a right angle with the palms facing forward. A bit like a three-pronged cactus! 

Imagine you’re squeezing something under your armpits and keep the tops of the shoulders away from the ears.

Bring your arms forward and your palms to touch. Your shoulder blades will move apart.

Moving from the shoulder blades, ie pulling them towards each other - open your arms back out to the side.  Repeat a few times.

BREATHE BIG INTO THE RIBS

Try this breath to help move your middle back more and stop the tops of the shoulders from getting too involved when you breathe.

Place your hands on either side of your bottom ribs.

Inhale in through your nose sending your breathe down and out to your hands. Your ribs will expand out to the sides.

Exhale through your mouth and your ribs will return to their start position.

Do this again a few times seeing if you can make your ribs even bigger each time.