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!

Namaste`

~ Cat