Last week we looked at ways to strengthen the shoulders. This week I feature another pose strengthening pose that also incorporates active stretching for the shoulders.

dolphin pose

  1. To get in to dolphin pose, start on your hands and knees. Bring your elbows to the floor under your shoulders.
  2. Interlace your fingers and then wrap your bottom pinky finger insider your hand.
  3. Without moving your arms, squeeze your elbows towards each other. Feel your upper back rise up to the ceiling.
  4. This may be strong enough, so stay here.
  5. If your shoulders feel ok, you can add more work, by tucking your toes under and lifting your hips up to a modified version of down dog.
  6. Relax your head down between your hands. Your head does not touch your hands or the floor.
  7. Keep persistently squeezing your arms inward.
  8. Stay here for a few breaths, before taking a rest and then repeating. Be sure to keep breathing.
Shoulder strength through dolpin pose (modified down dog)
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