Last week I talked about how stretching the shoulders really means the muscles in the chest, arms, back and neck. And to stretch those muscles, it’s not really about the right stretch, it’s about the right position of your shoulder joint (and related muscles).
Back to another common shoulder stretch – the arm position from eagle pose.
There are 3 variations to this pose from gentle to more strenuous. Start with option 1, try changing the position of your shoulders and activating your muscles. Then repeat with option 2 and 3. Remember to move slowly – stop with pain or resistance.
Option 1
Stretch your arms out wide, then cross your right arm over your left and grab your shoulders.
Option 2
Starting from option 1, lift your arms up bring the back of your hand towards each other.
Option 3
If possible, bring your bottom hand towards you and wrap it around your other arm to bring your fingers to touch your top palm. Don’t worry if this option isn’t possible.
Muscle actions to try slowly
- Lift your elbows up slightly
- Stand a little taller through your spine – stretch the top of your head up
- Pull your armpits downward
- Tighten your armpits
- Try to push your shoulders forward but don’t let the elbows move forward
Try your own small movements and notice when, where and how you find the stretch.
