A little strength and stretch for the shoulders – part 2

Just after my recent talk to the NZ Alpine Club on yoga and functional movement, I found myself talking with a fellow climber about activating the muscles in your back when climbing to protect your shoulder. Last week’s dolphin pose is a great way to learn to use the muscles while also strengthening and stretching. I thought I would share another variation and another favourite stretch. And yes, while great for climbers, they are just as good for anyone sitting hunched over their computer or staring at their mobile phone too long.

Forearm balance (without the balance)

 

1. From a kneeling position, bring your elbows on the floor under your shoulders.
2. Hands straight out from your elbows and flat on the ground.
3. Relax your neck and head. Let your head hang free.
4. Without moving your elbows, try to squeeze your elbows in towards each other. Imagine that you are hugging a giant swiss ball. Feel your shoulder blades spread apart and your upper back lift up.
5. You can stay here for a few breaths. If it’s ok for your shoulders, tuck your toes under, lift your knees and come to a modified version of down dog. Stay there for a few breaths.
6. Then bring your knees down and rest in child’s pose for a few breaths.

Gentle variation of upward blank

This is a deceptively strong stretch.

1. Sit on the floor with your feet in front of you. Have you feet hip width apart and toes straight ahead. Make sure your knees stay directly over your heels – you might need to move them forward to find the right distance.
2. Take your hands back behind you. Palms flat on the ground. Fingers facing towards your heels.
3. Spread your fingers and press through your palm.
4. Gently roll your shoulders back and down.
5. Begin to press down into your hands and press your chest forward. Ease off if you feel pain or even strain.
6. You can keep your elbows bent or work towards straight as long as there is no pain.

*If at first you don’t find a stretch, keep your elbows bent and try ‘squeezing’ your armpits to use the muscles in your back to pull your shoulders back as you gently press your chest forward.