How To Straighten Rounded Shoulders

January 24, 2015

(0:00) This is a great exercise for
(0:03) repositioning the shoulder girdle,
(0:06) resetting the neuromuscular pattern which is the
(0:10) brain’s message to muscles in the body about which muscles
(0:14) to tension and how much around the shoulder girdle itself.
(0:17) I call this the snow angel exercise. It’s very easy.
(0:21) You can do it on the floor. I’m going to do it today on table to show you how to do it, but it’s
(0:27) very straight forward and easy and it can be very, very effective
(0:31) for reducing tension in the upper spine, in the
(0:34) shoulders, and even in the neck, and indirectly
(0:39) down into the lower spine because, remember, the spine is a unit so if there is
(0:46) tension and strain in one area of the spine, it’s going to transmit
(0:49) through the spine throughout the structure of the spine.
(0:53) So, oftentimes, when you’re trying to balance,
(1:00) say you have pain in one section of your spine,
(1:03) if you only look to where the pain is
(1:07) you’re not going to find the problem and you’ll continue to have to treat that area,
(1:11) but if you look to the whole system and you
(1:14) address the area that’s actually causing the imbalance, then you’ve got a longer-term solution.
(1:21) This is a great one, again, if you’ve got upper back tension,
(1:25) perhaps you have lower back pain, you have upper back tension, maybe some
(1:28) kyphosis or something like that. It’s great for releasing the shoulders, getting them to fall
(1:32) back and I would actually couple this with the arm rotations which is another exercise
(1:39) you’ll see there. So basically I lie down
(1:42) on my back, knees up, I have my feet flat on the floor
(1:45) or on the table, my back is very flat on the table at this point.
(1:49) If it’s not so flat, I’m going to grab my hips, lift my buttocks,
(1:53) and drag them towards my feet a bit. Now I just take my arms and I place them out to the
(1:56) side, you know, there’s no exact movement to this, but
(2:01) generally the arms are about perpendicular to
(2:05) my trunk. So I’m not really starting from here, I’m
(2:10) really starting from perpendicular because that rolls my shoulders back onto the table and gets them a little more
(2:15) flat. If my arms are here then my shoulders should come off.
(2:19) I want to get the back of my shoulder nice and flat on the table.
(2:24) And then I want to take that through a movement because a movement is one of the most effective and fastest ways
(2:27) to change a neurological pattering in the body.
(2:31) So here we go. Again, these are called snow angles, and you just slowly slide along the table,
(2:37) once up, once down. So I want to get this surface sliding on the table so that it
(2:44) never comes off the table. I’m sliding, and it’s not a
(2:47) fast movement, it’s not necessarily a slow movement,
(2:50) it’s just somewhere in between. I’m mindfully doing this so that I get my
(2:56) my arms nice and flat on the table as I move through this.
(3:02) Once you get the feeling for it then you can just kind of move through the exercise so I suggest just starting with a set of ten,
(3:08) actually doing three sets of ten. With the first set, the first time you do it you’re
(3:15) really going to really be getting feeling for how this works. Now if you really want to
(3:25) feel a difference immediately, if you’re in pain, you know, do
(3:30) four or five sets, one after the other, and when you get
(3:36) up and walk you’ll feel the difference. So, anyhow, go ahead and try that!
(3:39) It’s fun and it also feels good! Have fun!

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