For the Shoulders

Shoulder Clocks

1. Raise the right shoulder a little. Return to starting postion. Inhale as the shoulder is raised, exhale when returning to neutral position.

2. Move the right shoulder downward a little. Return to starting position. Exhale as you go down, inhale as you come up.

3. Combine Movements 1 and 2, inhaling up and exhaling down.

4. Inhaling, move right shoulder backward a little. Exhale, returning to starting position.

5. Move right shoulder forward a little on an exhalation. Inhale and come back to starting postion.

6. Combine the two movements inhaling back and exhaling forward.

7. Combine all of the above into a shoulder clock. The four positions identified above can be related to the numbers on a clock; shoulder up 12 o'clock, shoulder down 6 o'clock, shoulder forward 3 o'clock, shoulder back 9 o'clock. Go around the clock three times in each direction. Try to touch each point on the clock.

Posture Clasp

• Place right arm with palm facing out behind back and as far up the back as possible (do not force).
• Lift left arm overhead, bend elbow and interlock fingers (if possible).
• Avoid bending head or neck.
• If standing, tuck the tailbone.
• Keep the breath flowing and with each exhalation lengthen upper elbow to the ceiling and lower elbow to the floor.
• Feel spine lengthening from bottom to top.
• Repeat on opposite side. (It is helpful to work the side that is the tightest, one more time, or hold longer.)

Shoulder Blade Squeeze

• Clasp hands behind back.
• Straighten elbows and squeeze shoulder blades together.
• Tuck chin to chest.
• Keeping ear in line with shoulder and if standing, tailbone tucked, raise arms.
• Hold for as long as is comfortable keeping the breath flowing.
• Repeat 3 times.

Shoulder Depressions

Bonnie Skinner.