Shoulder exercises
Down Dog
Spread feet shoulder width apart (knees even with hips). Lean forward with
your arms and touch the ground. You should be forming an upside down V.
Spread your finger but keep your thumb close to your hand. This will rotate your
shoulders out and scrunch your shoulder blades together. Your head can remain
between your arms. You may need to step back or widen your legs if your
hamstrings are tight. Try to bring the heels of your feet to the ground and stick
your tail bone up towards the ceiling.
Down Dog
Spread feet shoulder width apart (knees even with hips). Lean forward with
your arms and touch the ground. You should be forming an upside down V.
Spread your finger but keep your thumb close to your hand. This will rotate your
shoulders out and scrunch your shoulder blades together. Your head can remain
between your arms. You may need to step back or widen your legs if your
hamstrings are tight. Try to bring the heels of your feet to the ground and stick
your tail bone up towards the ceiling.
Block or Modified Fish
Place a rolled up towel, blanket, book or yoga block under your upper back
and lie on the floor on top of it. 2-3 inches of your upper back should be off of the
block. Rest your head on a pillow of desired height for comfort. Spread you
arms out at shoulder level, palms facing up. You can add heat on top of the
block if desired and relax 10-20 minutes. Roll to your right side when finished,
rest 30 seconds and push yourself up to a seated position.
Place a rolled up towel, blanket, book or yoga block under your upper back
and lie on the floor on top of it. 2-3 inches of your upper back should be off of the
block. Rest your head on a pillow of desired height for comfort. Spread you
arms out at shoulder level, palms facing up. You can add heat on top of the
block if desired and relax 10-20 minutes. Roll to your right side when finished,
rest 30 seconds and push yourself up to a seated position.
Thread the Needle
Start in Child Pose i.e. on the floor curled with your buttocks on your feet and
your arms outstretched in front of you. Take your right arm and thread it under
your left arm and rest on your right shoulder. Hold for a minute or more and
slowly release. Do the same with the left side.
Start in Child Pose i.e. on the floor curled with your buttocks on your feet and
your arms outstretched in front of you. Take your right arm and thread it under
your left arm and rest on your right shoulder. Hold for a minute or more and
slowly release. Do the same with the left side.
Door way or Wall Push off
Stand in a door way with both hands placed
on the door frame at shoulder level. Lean into the doorway and hold for as long
as possible and repeat. Can also be done at a wall- hands at same level and
push away as you lean into the wall.
Stand in a door way with both hands placed
on the door frame at shoulder level. Lean into the doorway and hold for as long
as possible and repeat. Can also be done at a wall- hands at same level and
push away as you lean into the wall.