WORLD ON YOUR SHOULDERS
Relieve tension and stress by adding exercises to your day
Why do we tell our children to sit up tall and not slouch?
Because we know that how we carry our shoulders says a lot about who we are.
When we stand with our shoulders open and back, we feel positive, confident and happier — and this is what we project to others.
When our shoulders round forward, we may not feel as good — and we may end up projecting to others that we lack confidence or have low self-esteem.
How we carry our shoulders also strongly affects our ability to take deep and full breaths.
Try this little experiment: while sitting, intentionally round your shoulders forward, and slouch your spine. Exaggerate this rounding and take three to five deep breaths.
Now sit up with a tall spine, and draw your shoulders up to your ears, then back and down. Do you feel your shoulder blades come into place and support the back of your heart? Now take three to five deep breaths.
A pretty significant difference, isn’t it?
Now that you have discovered how it feels to have your shoulders in healthy alignment, notice where you are feeling the muscles stretching. This will let you know where your shoulder muscles are weak.
Shoulders tend to be where we hold the most tension and stress. Tight and restrictive shoulders lead to tightness in the neck and will transfer down the spine and into the hips.
By adding some of the following shoulder exercises into your day, you will encourage your entire body to function properly and help to increase your current level of flexibility.
Remember to be careful when working with your neck and shoulders. Move slowly and deliberately. Pay attention to which muscles are being used, and never go beyond your edge of comfort.
SHOULDER CIRCLES
Raise your shoulders up, rotate them back, down, forward and up again.
Repeat several times, and then go in the opposite direction.
SHOULDERS-
TO-EARS
Inhale and raise your shoulders up to your ears, pulling them up as high as they’ll go. Then let go with an “ahhh” and drop your shoulders back down.
Repeat several times.
CHIN-TO-CHEST
Inhale; as you exhale, slowly lower your chin to your chest, creating a long, gentle stretch along the back of the neck.
Take several slow, deep breaths with the chin down, and draw your shoulder blades down your back and away from your ears. Lift your head back up as you inhale.
SIMPLE SHOULDER
STRETCH
Begin standing up straight with shoulders relaxed and back.
Reach your right arm straight up toward the ceiling, turn your palm to face behind you, bend your elbow and reach your hand behind your neck. Place your left hand on your right elbow and gently pull it toward your ear. Continue sliding your right palm down your back without straining.
Hold for 10 to 20 seconds, relaxing both your left and right shoulders and encourage both shoulders to soften down your back and away from your ears.
Release as you exhale, and repeat with the opposite arm. Keep your head up and resist the urge to bend your neck forward.