Progress in Practice

Shoulder Solutions

December/January 2003

by Sandra Anderson & Rolf Sovik

It’s a rare person whose shoulders are problem-free.

We are a society of habitually raised hackles, and the habit is deeply ingrained. Emotional tension and a host of other stresses, including repetitive movements related to work or sports, result in chronic postural misalignment, stiffness, weakness, and, eventually, pain in the shoulders, upper back, and neck.

The shoulder joints are among the most mobile in the body, and are therefore particularly prone to misalignment and injury. For stability the arms and shoulder joints depend on a stable shoulder girdle (defined as a combination of the two shoulder blades behind, plus the two collarbones and the breastbone in front). This girdle of bone is not complete on the back side, since the shoulder blades are not interlocked and float freely on the back. The shoulder girdle is thus stabilized by muscles—such as the trapezius, which act on the shoulder blades and the neck; the rotator cuff muscles, which act on the arm bones; and others, including the famous “pecs” and “lats,” which support and articulate the arm bones, collar bones, and shoulder blades. An imbalance in muscle tone, including muscular weakness from disuse or chronic tension, can easily destabilize the shoulder girdle and restrict the normal range of movement.

Becoming aware of tension patterns and upper body alignment during daily activities is the first step to restoring balance and preventing problems from developing. Develop the habit of keeping the shoulders relaxed. Allow the shoulders to drop down away from the ears, and lift gently through the crown of the head to lengthen the neck. Use the following poses to relieve tension in the shoulders, improve alignment, and restore the normal range of movement.

Shoulder Shrugs and Rolls

Inhale and lift both shoulders toward the ears. Exhale and drop the shoulders. Repeat 3 times.

Then roll the shoulders, circling them forward, up, back, and down. Inhale as the shoulders lift and roll back, and exhale as they lower and roll forward. After 3–5 rotations, change direction. Strive for full extension in all directions, keeping the arms and hands passive and relaxed.

Shoulder shrugs and rolls and the following exercise, the chest expander, help to open, strengthen, and realign the shoulders and restore their full range of movement. They will noticeably improve circulation to the entire upper torso.

Cow’s Face Pose (gomukhasana)

Gomukhasana improves flexibility in both the shoulders and hips. It also facilitates diaphragmatic breathing, and supports an erect, steady posture.

Fold the left leg under the right, placing the left heel on the floor near the right hip. Wrap the right leg over the left so that the right foot is near the outside of the left hip. Adjust the legs so that the right knee is directly above the left. Rest on both sitting bones and sit up straight, lifting through the top of the head. Place the hands on the feet.

Bring the right arm overhead. Bend the elbow, and reach back and down along the spine with the hand. Next, bring the left forearm to the lower back, stretching the hand as far as possible to the right side before sliding it up the back to clasp the right hand.

If the hands don’t reach one another, hold a belt or strap between them to act as an extension of the arms. Lift the spine, and relax and open from the center of the chest. Draw the left shoulder back and lengthen through the right elbow. Without straining either shoulder joint, move the elbows toward the axis of the spine and bring the hands closer together. Breathe freely for several breaths, then release the arms slowly and unwind the legs. Repeat on the other side.

Wall Press

This is an excellent tension-relieving shoulder and upper back stretch that can be done anywhere at any time. The secret is to relax and at the same time reach out through the arms.

Stand facing a wall, about an arm’s length away. Place both hands on the wall at shoulder height and then step back, keeping your feet parallel, until you can bend forward from the hips, lengthen the spine parallel to the floor, and bring the ears alongside the arms. Press the palms into the wall and lengthen the inner edges of the arms. Draw the pelvis away from the wall, and elongate the whole spine. Expand the chest, open the armpits, and broaden the upper back. As you hold the stretch, lift the sitting bones and flatten the lower back. Hold and breathe, broadening and lengthening the torso as you inhale, and relaxing tension as you exhale.

Chest Expander

Stand erect and clasp your hands behind you. Draw the shoulders back and press the shoulder blades toward each other. If possible bring the palms of the handstogether and straighten the elbows, lengthening the arms toward the floor. Hold the stretch and breathe, opening the chest. To deepen the stretch, lift the arms away from the back while raising and expanding the chest. Keep the spine straight, the back of the neck long, and the lower back neutral. Breathe deeply for 3–5 breaths in each position.

Eagle Stretch

This pose stretches that hard-to-reach place between the shoulder blades as well as refreshes the arms.

Stand (or sit on a chair) with the spine straight. Smoothly swing your arms across each other at chest height, catching the upper arm just above the elbow joint of the lower arm. Keep the shoulder blades moving down and feel the upper back broadening.

Bend the elbows and wrap the forearms so that the palms press together (although they are at different heights). Squeeze the palms and arms together. To intensify the pose raise the intertwined arms, moving the elbows up and away from the chest. Hold and breathe, relaxing resistance. Release and repeat with the opposite arm on top.

Dolphin Pose

The dolphin is one of the best postures for developing strength and flexibility in the shoulders and improving alignment of the upper back and shoulder girdle. It is also an excellent preparation for inverted balance postures like the headstand and forearm balance.

Start on your hands and knees, with the knees under the hips and the hands under the shoulders. Lower the forearms to the floor so that the elbows are under the shoulders and the forearms are parallel. Spread the fingers and press the palms and arms into the floor. Now straighten the legs and lift the pelvis, releasing the heels toward the floor and elevating the sitting bones (it’s fine, however, if the heels don’t touch the floor). Bend the knees slightly if necessary to keep the sitting bones lifting and the chest and shoulders opening. Continue pressing into the forearms, and don’t let the elbows spread apart. Broaden the shoulders, pull the shoulder blades down, and open the armpits. Hold and breathe, centering in the pose.

For more of a challenge, try the swimming dolphin. Exhale and shift your weight forward. The chest moves toward the floor between the forearms, and the face to the hands or beyond. Then inhale and press down through the forearms, shifting your weight back, moving the chest behind the arms toward the thighs, head in line with the elbows. Try to press the chest further behind the arms than in the static stationary dolphin position. Repeat 5–10 times (this is hard!), breathing deeply and coordinating the movement with the breath. Then rest in the child’s pose.