Got forward rolling shoulders? Most of us do! Its all that driving and computer work, doing too much work in front of us without strengthening the back of us. The following sequence will help with that….
Start off with 3 Yin (passive) poses to begin to release the primary muscles that cause forward shoulder roll…
Supported Fish – to open pec major
Supported Bridge (with your bolster long-wise on your back, so your shoulders don’t quite touch the floor) – to open pec minor
Parsva Upavista Konasana – to open lats
Then move on to the strength and stretch…
work in your favorite range of motion movements for the shoulders, things like should and arm circles, sun breaths, breath of joy. Make sure you explore every direction.
Begin to access deep in the hips and the low back (where those pesky lats attach) with
Seated Knees Side to Side
Sit up with the knees to one side and begin to make circles with your top knee. Don’t forget the other side.
Then lift your top foot off the floor and circle your lower leg from the knee. You will feel this in your hip! Don’t forget the other side.
Give your arms a little love with wrist circles, keeping your elbows straight – try both open palms and fists.
Cobra pose – roll your shoulders back, lifting your sternum as is someone was holding you up in the pose by your shoulders
Cobra Pose with your fingers pointing back. Yup, that’s right. If its ok with your wrists, take your usual cobra position, then move your hands a little closer to your waist and rotate your hands so your fingers point toward your toes. Remember, this is a baby cobra, no real weight will rest in your hands. Use your back muscles and remember to engage your serratus anterior (the side rib muscles)
Upward Facing Dog – bring in all that you just learned in Cobra Pose
Camel Pose to Child Pose – back and forth synchronizing with your breath. How much can you open your chest in Camel Pose? How relaxed can you be when you find Child’s Pose?
Parsva Upavista Konasana – this time with engagement. Lengthen your waist, lift your top arm toward the sky and imagine turning your chest toward the sky.
Bridge Pose – can you make this feel a little like your cobra pose?
Puvana Muktasana – soothe those hard working back muscles.
Twisted Root – Wind those legs together into a reclined twist.