Pain in the upper back is many times triggered by tension in the shoulders. Sitting or standing in one position for long periods of time is a leading cause. Contrary to popular belief, lack of movement puts much more stress and strain on the body than vigorous activity.

The old saying about "carrying the weight of the world on his shoulders" has its roots in physiology. We do just that in many ways.

Aside from simply making a person feel more relaxed, stretching the shoulder area on a daily basis can assist in proper spinal alignment and improved posture. Literally setting your body to rights.

INTRODUCTION

These stretching exercises are useful for easing the tension or tightness in your upper back, shoulders and base of the neck. You may also find that as you perform them, your mind clears and your thoughts automatically become more positive.

Shoulder stretches done on a regular basis can increase your range of motion which translates into fewer muscles pulls, and less discomfort from "overreaching". Also, by lengthening and softening the muscles and working the joints, sport injuries become less severe and are sometimes avoided altogether.

Keeping a mental picture of your muscles relaxing while you perform these stretches increases the benefits. Imagine yourself in water and how easily and gracefully you move.

You can perform shoulder stretches in a seated pose, such as Lotus or Easy Pose, while standing in Mountain Pose or simply while sitting in a chair.


FORWARD/BACK SHOULDER STRETCH

1. Begin in Lotus or the position of your choice.

2. Inhale and squeeze your shoulders back, bringing your shoulder blades toward each other. Now visualize your chest opening and expanding.

3. Exhale and bring your shoulders forward, creating space between your shoulder blades. Allow your arms to follow the movement of your shoulders.

4. Repeat steps 2 and 3 up to five times.


UP/DOWN (SHRUG) SHOULDER STRETCH

1. Begin in Lotus or the position of your choice.

2. Inhale and life your shoulders straight up and toward your ears. Focus on keeping your shoulders from moving forward or back as you lift them up.

3. Exhale and slowly lower your shoulders back down. Control this movement. Do not let your shoulders drop down or jerk.

4. Repeat steps 2 and 3 up to five times.


SHOULDER ROLLS

1. Begin standing, in Mountain Pose.

2. Let your arms hang loosely at your sides.

3. Make small, controlled circles with your shoulders only, rolling back five times.

4. Repeat step 3, this time rolling forward five times.

Note: Maintain a fluid motion, keeping your shoulders relaxed and soft throughout the exercise.


"PAT ON THE BACK"

1. Begin standing, in Mountain Pose.

2. Bring your right arm across your chest and reach for your left shoulder blade.

3. Then bring your left arm under your right arm and reach for your right shoulder blade.

4. Tuck your chin toward your chest, comfortably.

5. Take a deep breath. When you exhale, soften your shoulders, your elbows and your hands. Gently pat yourself on the back 2 or 3 times.

6. Staying still, but focusing on relaxation, hold this stretch for 15 to 30 seconds.

7. Unfold your arms, and begin again, this time starting left.


NOTES TO STUDENTS

These shoulder stretches can be performed following each other or individually as your time allows. Remember to maintain the position for as long as you are comfortable doing so, but usually not longer than 45 seconds.

These are excellent for use before, during and after upper-body weight training. Performing any one of these between sets increases circulation and keeps your muscles moving in a gentle, safe way. Shoulder stretches can prevent day-after soreness and stiffness.

Always allow your arms to follow the movement of your shoulders, as if being led by them. Your arms are not actually participating in these stretches.

Breath awareness should be part of any Yoga stretch or pose, and works in conjunction with the increased blood flow to bring oxygen and nutrients as well to organs and tissue, further adding to the benefits of these simple stretches.

For any of you who need them, links to Lotus Pose and Mountain Pose instructions are at the bottom of this article.

Tendo. Anhelo. Exsisto gauisus!