Wednesday, November 1, 2017

Effective shoulder stretching happens with proper body alignment

 Don't confuse the familiar with the healthy. 
~ Judith H. Lasater

Alignment really is the key to unlocking tension patterns in the body. As most humans are aware, we carry a lot of tension in our neck and shoulders. 

What I would like to discuss today is that while stretching tight muscles is great, you might not be reaching certain muscle groups effectively due to your posture. 

Misalignment patterns can have a cascading effect that may result in not only tight muscles but compression of the vertebral discs in your spine.

Let's look at the biomechanist, Katy Bowman, and her two photos below.                                                                                                       

My hope is that you can tell the difference between the left picture and the right. When the arms are raised either straight or in this bent elbow position, it becomes very obvious that the anterior ribs are thrusting forwards. While this movement is very normal, it isn't healthy if we are in a rib thrusting position for most of the day.

This rib thrusting over time can be problematic due to the shearing force that is applied to the anterior spinal discs (which are fluid filled sacs between the bones of the spine). 

If you default to this postural position, this constant compression can become chronic as the muscles adapt to your postural habits and the discs may burst or a nerve may start to pinch. Pain doesn't always result immediately but over time issues will become more dramatic and less likely to change with just proper alignment cues. 

The reality is that if it took you decades of bad posture to get into this predicament, it will take some time to get you back into a healthier position. Nothing worthwhile is ever easy, but I do believe that change will come with persistence over time. The first step is knowing what a neutral, healthy spine looks like. 

 Rib thrusting not only affects the bones but the soft tissues as well. Muscles, organs, nerves, arteries, and veins; it's all connected. Chronic misalignment in one area isn't isolated but systemic.

 For the first few years, I was just taking the ribs back and lengthening the spine from the heels all the way to the crown of the head. That works as a first step in the process of observation and integration.

Now I not only think about the anterior, front body but have a new focus. Taking the posterior ribcage (approximately where the kidneys are located) back and up, again lengthening the spine from heels to crown of the head.

In the video above you will be introduced to an excellent exercise to discover how tight your shoulders REALLY are and to then how to work on isolating the shoulder movement while keeping great alignment.

Just remember your tissues need time to repair. Short intervals several times a day will help with the repair and strengthening process.

I hope this essay helps move you in the direction towards better range-of-motion in your shoulders. I will be spending the next several months introducing concepts relating to the shoulders and building on those ideas with each essay. My want is that you will leave with a better understanding over time. I do well with repetition, approaching the topic from a variety of angles to uncover little gems along the way.

Have fun and I will be back soon with more shoulder health tips.



Saturday, October 28, 2017

Recap of the Shoulder Health Exercises Class

Just a brief blog entry. 
I wanted to share a few of the slides that I displayed during the PowerPoint because I think they are important.

More mobility = less stability

There is a lot of space in the shoulder joint and the only way that the upper arm bone (the humerus) is attached to the body is by soft tissue (muscles, tendons, and ligaments).

Let's compare the hip joint to the shoulder joint.

As you can see with the x-rays, the hip joint is a 
very stable joint. The acetabulum (in Greek means vinegar cup) sits on top of the femoral head. I have even heard that when the thigh bone is removed from the hip socket it makes a "pop" sound because of the suction. Our body wants the femur to stay in the socket.

When you look at the next x-ray of the shoulder socket, what you may notice first is the largeness of the ball of the humerus (upper arm bone). The cup that that "ball" sits in (the glenoid fossa) is very small and shallow. My teacher describes it as looking like a snow man. Smaller at the top and larger at the bottom.

 What you can see from the center scapula in the picture above is the glenoid cavity (aka glenoid fossa) and how it is shallow and sort of shaped like a snow man. :-)

Knowing what your shoulder joint looks like and how to move it in a healthy way is key to keeping this important joint happy. 

Those that attended the workshop will remember
this video. I really appreciate having all these tools to help me learn what my shoulders are doing while I move my arm bone.

You can probably deduce from the x-ray above, our posture matters. My plan over the next several months is to expand on the original workshop topic of the shoulder joint in this blog and in my weekly Yoga classes. I have learned so much in the last year and a half, and there is so much more to discuss and learn that was not addressed fully in the workshop.

So with that said, I do hope you can attend class at either the PBPN Health Center or the Rossville Community Library very soon!


Take care and see you on the mat!!

Thursday, September 7, 2017

Shoulder health class and exercises at the Silver Lake library

Shoulder health, nutritious movement, and why we all should move MORE!!

You have heard of the phrase, "Use it or lose it," right? What I want to focus on today is shoulder health and get you to think a little more about how little we move our shoulders. This will be the first in a series of posts on this topic.

Inquiry: In relation to your trunk, where do you hold your hands and arms the most?

'Movement matters' is a concept that my teacher, Katy Bowman, has been discussing for at least a decade now. She is a biomechanist which for me is a refreshing approach on how the body works and moves due to the fact that I have been a yoga teacher for 18 years (and practicing for 22 years). Katy has introduced some new ideas plus reinforced theories that I had over the years (and she has the scientific studies behind her work).

Katy's work essentially states that we have put ourselves into a cage (like what we do to wild animals when we put them into a zoo cage) which limits our natural movements. The "cage" is the office, our homes, and all the devices that make life easier. And no, you don't need to get rid of your car and home and go back to the wild.

What we should do is assess what we do the most (sit in chairs) and then decide how to increase our range-of-motion and walk more.

I am currently putting together a 2-hour workshop on shoulder health which will inform the student about the importance of increasing the variety of movements in the should socket while learning lots of healthy stretches. I have a slide presentation and along with the stretches we will use Yoga Therapy balls (made out of rubber so that there are no issues with hurting bone, etc.) to rub out tight muscles which feels amazing!

I have personally been practicing these stretches for 2 years now so I can attest to the efficacy of these stretches. I have always had tight shoulders so no only is my alignment better but now I can sleep on my side again without my arms falling asleep!!! Yay!!

If you look at the first photo, you will see all the basic movement of the shoulder. I think the reason why people feel so good after a Yoga class that they have increased their range-of-motion considerably in just one class. However, you don't need to go to a Yoga class to do this (although if you are attending a class and love it....of course, continue).

First, notice your posture. The second photo is a good example of an extreme flexed (forward fold) spine, except the head that is over extended (backbending) to see the screen. We all do this periodically during the day. I notice it most when I am in a hurry and driving or am tired.

The easiest advice is to just sit up when you notice that you are hunching over. Believe it or not, that is the first step. Notice your "bad" habit (one that doesn't serve you) and change it to a better, healthier habit. It takes time and attention. Be patient and try not to be upset when you catch yourself in that compressed position.

Okay, now that you are thinking about sitting up more and checking in throughout the day, here's a stretch that you may be doing already.

**Contraindication: If have a "frozen shoulder" or any other issues with your shoulder, talk with your doctor or therapist before trying a new exercise. And for everyone else, use common sense. If it hurts, stop.

Easy shoulder exercise:

1.) Lace your fingers together, palms facing you.
2.) As you turn the palms away, straighten your arms chest height in front of you.
3.) Stay in this position for a couple of inhalations and exhalations.
4.) On your next inhalation, raise your arms above your head.
5.) Stay in this position for several cycles of breath (one cycle is inhalation and exhalation).
6.) Bend you elbows. Release fingers and lower arms to a resting position at your sides.
7.) The pauses are just as important as the posture. If you have time, close your eyes and take your awareness inwards. Allow the arms to be heavy and the shoulders naturally settle down towards the floor.

To change this up:

1.) While lying on your back in bed, lace the fingers together, palms away, and press up towards the ceiling. If you have enough room, bring the arm overhead and towards the bed. Notice if your ribs stick up toward the ceiling. Bring the lower ribs back towards the bed.
2.) Press into the fingers, when the fingers are laced and arms extended, to increase the stretch. Pull the thumbs away from each other to help keep the little fingers together and increase the stretch.

Please let me know what you think. I hope this is clear, so if it isn't let me know. As I was saying earlier, I am finishing the details of this workshop so I have shoulder health on the brain right now.

Take care!


~ Cat

Sunday, July 30, 2017

Shoulder health: Simple exercises can help a complex structure.

"Anthropologists tell us the body that experiences stress has not changed 
much over the millions of years of being human. Our ancestors had the same 
anatomical and physiological characteristics as we who drive freeways and 
communicate via the information superhighway. We have an ancient body 
subjected to a modern problem: living with chronic stress."

~ Judith Hanson Lasater, PhD, P.T.

So here I am about to discuss the complex structure of the shoulder, and I start off this essay with a quote from my favorite teacher about stress. Why is that, or can you already feel physically what I am talking about when I allude to the connection between stress and the tightness of your shoulders? 

If we can easily agree that many carry "the weight of the world on their shoulders" then let us begin this topic with a radical idea: stress is not inherently negative. For example, our muscles need to be stressed (and then time to repair) to become stronger. Weight lifters are counting on stressing their muscles so that they can gain muscle mass in the process.

Okay, so stress isn't inherently bad. Got it. So what?

Ponder this for a moment: In this day and age, what we think can cause us stress.

Why is this important? One, we aren't running from a potential life threatening situation, like a hungry lion, which is great. THAT would be stress inducing! We don't have to forage anymore nor worry if we will have meat for dinner. Our hunter-gatherer days are over for at least first-worlders. Our obstacles and stress are less movement oriented and more about what we think. I am sure you could easily list at least 5 things that you think about daily that cause you stress.

If the stress in our bodies is caused mainly by what we think, then what should we do about it?

Great question: There are no easy answers, of course. My suggestion to you is to start to pay attention to how you hold your body especially just in a simple standing position when you aren't "stressed-out." Let us call that position your neutral standing position. Get to know how your body feels when you are comfortable and happy so that you can understand how you hold yourself when you are stressed. This is very important. I can teach you how to stretch your body and have healthy alignment but if you go back to that habitual stressed-out body shape because you aren't paying attention then the muscles will have a harder time finding their comfortable neutral position. 

Another radical thought: Sometimes we carry our bodies in a stressful position out of habit.

Arms crossed in front of the chest is a classic protective position. You are protecting your vital organs, you are closed off, AND you are shortening the muscles of the chest. Not a terrible position when you are cold but also not a great go-to position if you would like a healthy upper back, head, and neck relationship. (It just makes my shoulders hurt thinking about it.) 

Here's an exercise that I have my students doing these days (and I do every chance I get):

  • Stand tall with the feet about hips width apart. 
  • From a side-of-the-body perspective: Center of the hips over ankle bones so that the weight of the body is over the back 2/3rds of the feet. 
  • Ears, shoulders (deltoids), hips, and ankle bones in line. 
  • Pause. ARMS STRAIGHT. Release them towards the earth completely.
  • Do not actively straighten the arms but allow them to feel heavy. 
  • Pause. Allow the breath to be comfortable and easy.

NOTICE how hard it is to let go of the contracted muscles completely. Your arms are almost always either bent and working or at the ready for the next activity. Most people do not allow their arms to just hang at their sides, even if they aren't using them at the moment. 

I love this seemingly simple exercise. Just by paying attention and relaxing the arms fully, you will allow the stress to melt off of your muscles. Stress equals tension. During this practice we are not only paying attention to the tension in the body but actively letting go of it. Powerful stuff.

Next essay we will discuss the hands. By working with the arms and hands, we will indirectly (to us) start to soften the muscles of the neck. It's all connected and I have seen profound results so I hope you will try the exercise above 3 times before you decide that it isn't for you.

Thanks for reading.


P.S.  I will be teaching a class this fall that is entitled, "Shoulder Exercises for a Healthier You." Email me if you want updates and more information: 



Tuesday, January 17, 2017

Movement is life.

Big aside: I am in the process of typing and printing my Yoga notes from previous workshops over the years. While attending various workshops, I would overhear other teachers discussing the fact that they never looked at their notes afterwards. I secretly knew I was different. 

And while I do look through my notes periodically, right now they are next to me in a big pile and not well organized. I am in the process of organizing them, which takes time.

(So to procrastinate even further, I am writing this blog post.)

Let the procrastination begin:

I really enjoy teaching. I have been a teacher for a long time. When I was 15 years old, I was lucky enough to be given a job as a camp counselor at the West Branch YMCA in Omaha. It wasn't my first opportunity to teach, but it was a big step for me. 

Fast forward to today. I have been teaching Yoga for almost 18 years. Wow! And if you would have told me back then that I would be doing something that I love for this long....I wouldn't have believed it. Life really can surprise and amaze, if we are paying attention. 

And while on the topic of teaching and teachers, I am currently in the middle of a wonderful little book by Katy Bowman entitled, Movement Matters. For those that think you have a short attention span, this might be your book. Katy has put together many very thoughtful, well researched short essays that encapsulate the decades of research towards healthy movement and healthy lifestyles. Katy cares and you can read it in her essays, in her many books, her podcasts, and videos that she has put together over the years. If you want to learn how to move well and be a better person by making informed choices in this world, she is a living example. Yay, Katy!

I am a firm believer in the idea that we are all teachers and students simultaneously. Like when I am teaching a new asana (Yoga posture) in class, I must observe and adapt so that the student receives the info at their level. If the instruction isn't translating safely in the student's body, I need to approach the asana differently so that the student is successful within their own body. Learning is a life-long pursuit and I am so thankful for all my teachers and the knowledge that they have passed on over the years.

Sometimes learning for me takes on more of a contemplate and observe level. I love to take a concept or word and carry it with me for a year or so.....observing how it shows up in my life. Some of my past words were: community, God, forgiveness, and empowerment. Right now I am focusing on the statement,

Movement is life.

It isn't an original concept, and I don't need it to be. It is just an idea that I carry with me throughout the day. I watch how its truth manifests when I observe the world around me. Of course, there is always a balance that we need to address when someone is discussing movement and health. Too much in one direction or the other is just that...too much.

When someone is sick with the flu, we can agree that bed rest is essential. If a person isn't healthy, their body needs time to recuperate. The problem seems to be these days when we are healthy and have the ability to move but we choose to move less. Moving less could represent wealth in our minds because we don't need to move to collect our food and carry our water. Our society has been conditioned to think that all we need to do is pop something in the microwave and sit down (after sitting down all day at work) to watch t.v. A sedentary lifestyle is becoming not only the norm but something that is desired. When we do choose to move we exercise, not realizing that we are outsourcing our natural movements with each convenience we perceive as necessary (and desired) in our lives. Because we are no longer are hunter/gatherers, we need to schedule in some form of exercise to replace the loss of daily natural movement. 

Now I don't want to delve into the pros and cons of various exercises vs. the natural movements that were the basis of daily existence in the not-so-distant past. What I want us to just ponder for a moment is just the word "movement." And while you are carrying that word around with you throughout your day, maybe think about your movements.

When I teach my Yoga classes these days, I think more along the lines of incorporating lots of healthy movements and easy stretches that can be performed anywhere by anyone. I also make an effort to get my students seated on the floor (with blankets or a bolster so their lumbar spine keeps its natural curve). Even before I was introduced to Katy Bowman's work, I knew most people had a hard time getting up and down off the floor as they got older. Why is that? Well, in our culture we sit in chairs which are at a certain height, and go from one seated position to another seated position (of that same aforementioned height). Do you see where I am going with this?

All I want to do is plant a seed, an idea. The idea is how do we incorporate more varied movements throughout our busy days? I have some suggestions but for now, I just want you to observe yourself and your environment. Observe what movements you make and the variety of shapes (seated on the floor or chair, standing, squatting, etc.) you make with your body. That is all.

In about a week, I will check in with you. I will probably give a suggestion or two. But for now just observe. Of course, once you start to pay attention you will change your habits. Good luck and feel free to email me with any results or questions.

Now that I have finished my entry for this blog, I am going to get off of my bolster (yes, I type seated on the floor with my computer on a low coffee table) and go outside. It is time for a my walk.