EMOTIONAL SHOULDERS
We often experience our emotions in our shoulders – lifting them up around our ears when we feel stressed or collapsing them forward when we’re tired – which, when done repeatedly, can lead to shoulder tension. The body and mind are intrinsically linked which means when we have mental tension it becomes physical tension and similarly if we have physical tension it can lead to mental tension. We can use this body-mind link in reverse to dissipate stress & tiredness by releasing this physical tension in the shoulders and releasing mental tension as a body mind knock on effect.
Shoulder tension doesn’t always come from our emotions. Working at a computer for extended periods compromises your posture in a chain reaction – lower spine flattens, upper chest collapses, shoulders roll forward and neck over extends. Which is why at the end of a working day the back, shoulders and neck can feel exhausted. Habitual poor posture will do a similar thing to your shoulder girdle position. If your hips are inclined to tip back, which is the more common misalignment, the lower back becomes flattened and loses its natural curve, while the upper back becomes over-rounded and pulls the shoulder forward similar to the sitting position above.
The shoulders are a complex and shallow joint with great mobility, which makes them more prone to instability than the deeper simpler hip joint. The two main bones of the joint are the arm bones (humerus) and the shoulder blades (scapula). The head of the humerus sits in a shallow socket on the side of the scapula. Both bones have movement potential in shoulder range of movement, which adds to the complexity of the shoulder joint. For example when the arm lifts out to the side into abduction, the humerus moves in the socket of the scapula on its own for the first part of the movement, then when it hits its full range and bone hits bone the scapula rotates upwards to facilitate even greater movement. If the scapula was fixed on the back of the ribs we would have very limited movement of the shoulder joint.
MFR & YOGA FOR THE SHOULDERS
If we look at the two main shoulder positions that we lean towards, shoulders lifted and shoulders collapsed forward, we can identify the muscles that are most likely to be overworking to hold the shoulder in these positions. We can then work towards releasing these muscles with MFR, or myofascial release, and yoga poses that stretch these muscles and strengthen the muscles that will bring the shoulder down and roll them back. The two main culprits for the lifted shoulders are levator scapula and the upper trapezius. When these two muscles are overfiring the neck can get compressed which can also lead to tension headaches. The main culprit for the shoulders collapsed forward is the pecs at the front of the chest. MFR not only hydrates the connective tissue, it gives immediate, but not long term, increased range of movement (ROM). Doing MFR before your yoga practice increases ROM and when followed by targeted stretching poses will incrementally capture this ROM each time you do this MFR/yoga formula. You can read more about MFR & yoga in my recent article.
EXPLORING SHOULDER TENSION RELEASE IN YOUR PRACTICE
This sequence starts with MFR techniques to release the levator scapula and the upper trapezius at the back of the shoulder, pecs at the front and lats under the armpit. You will capture the increased range of movement from the MFR in the three mini flows in the first row. Focus your attention on your shoulder and look for symmetry left and right. If you find a sticky area, reduce your range of movement and stay away from pain. Don’t force your shoulder range of movement. The two standing flows will bring your shoulder into all the different directions. You might notice some directions are easier for you than others. This is very normal. We are all very individual and often asymmetrical too. You will end with some MFR on the back of the skull. This is a lovely technique that is great for relieving tension headaches associated with shoulder tension. Finally give yourself at least 5 mins to allow the shoulder to rest in Savasana after the sequence.
ALIGNMENT CUES
Have a read of the tips below and either print out the sequence or save it onto your device:
Move slowly through the sequence and repeat the two standing flows for 2 or three rounds per side to get some good fluid movement in the shoulder.
If you are experiencing any tenderness in the shoulder, reduce your range of movement to stay out of pain.
Observe the movement in both the arm bone and the shoulder blade as you move through the sequence.
Use the breath guide in the sequence to help you link breath with movement in the flow. Inhale is indicated with a ‘+’, exhale is a ‘-”.
MFR
No. 1 - Levator scapula & trapezius
Compression - from supine with knees bent, place 2 x balls in the centre of each upper shoulder, gently press down with an inhale and release on the exhale x 5 breaths.
Sheer - slowly circle arms overhead and back to the ground x 5.
No.2 - Pecs & lats
Rocking - from side lying, place the brick on its mid height in the centre of the armpit. Rock your weight back and forward for the lats then pull the brick a little more forward and rock forward and back for the pecs.
No.3 - Back of skull
Lie on your back and place a brick on its lowest high just below the curve at the back of your skull (occipital ridge). Extend your legs out, arms slightly away from your body, palms facing up. Legs slightly apart and feet fall out to the side, soften your shoulder, back of the neck long. Gently roll your head from side to side to ease out tension in the muscles at the back of the skull. Roll your head mid way to your right, pause and make small circles, repeat on the left side. Remove the brick, soften the muscles across your forehead, your temples, the back of your skull. Let the whole body become heavy and melt into the support of the ground.
To save the images for personal use click and hold down the image until the ‘save image’ option appears; on Mac hold down ‘control’ and click the image to get the option box; on PC right click on the image to get the option box. Scroll down in the ‘option box’ and click ‘save image’.
Ruth Delahunty Yogaru