Thursday 29 August 2013

Shoulders - Getting in Deep

So today I'm suffering a little discomfort in the Rhomboid region due to slouching and possibly a rough night's sleep. Remember that sore shoulders can be caused by a variety of things but more commonly it's down to improper posture or overexertion. Severe pain in this area can also indicate a heart attack or gallstones. It's always safer to consult a medical professional in severe cases.

So the band of muscle we're looking at is highlighted above. How can we alleviate some of that discomfort without resorting to full body yoga stretches requiring Lara Croft-like balance?

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The image below shows a simple warm up stretch which you can DO YOURSELF (seated or standing) as long as it doesn't cause you any additional pain.


For an ADVANCED STRETCH.

(Part A) Keeping both hands clenched, slowly lower the right elbow. The aim is to have it pointing towards the ground while the elevated left elbow is pointing slightly beyond "twelve"..almost "one o'clock". If you can achieve this, you will find that your chin has been pulled into your chest. 

If you prefer, use the right hand pull gently at the left elbow.
 
(Part B) Now, gently and slowly raise your chin and HOLD IT for 5 secs remembering to BREATHE...
...and then gently lower your chin again. Repeat just a couple of times, extending your count a little more each time.

Obviously you can swap over arms...however remember just because you achieve a good stretch on you left side, it doesn't mean you'll get the same response out of the right side. It's normal. However, it's an imbalance that can be adjusted over time (usually).

This advanced stretch can be guided & facilitated by a therapist in Yoga Massage. 

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Following this I recommend the "IMAGINARY BALL SQUEEZE" or the "shoulder blade squeeze". Sorry it's actually not as hilarious as it sounds. So the idea is simple you imagine you're gripping a ball between your shoulder blades.

  • Keep your back straight and slightly lower your chin.
  • Shoulders slightly back and elbows back.
  • Slowly tighten the Rhomboids by squeezing the blades together. Imagine you're holding a small ball between them. But you must hold on to that ball TIGHTLY for a minimum of 5 secs initially. When you relax (release the ball) gently lower the shoulders, keeping your chest out and consider rolling your shoulders backwards a couple of times for a DIY massage.
  • Do not slump them forward. 
  • Repeat and hold for 10, 20 or 30 secs etc. It can be tiring but it's a strengthening technique.

In Yoga Massage this technique is made easier and reaches in deeper by having the "squeeze" facilitated by the therapist.

TRY IT. 

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Natural Healing | Massage Therapy | Yoga Massage by Joey George Brighton/London 
 www.theoilstudio.co.uk

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