Stabilize the shoulder joint by incorporating strength in to your range of motion. Reverse plank helps combat the slouch/shlump of our daily life – relaxing on the couch, sitting hunched over a computer, driving, etc. Open the chest, engage the back, strengthen the arms to help stabilize your shoulders.
A couple of hints –
Remember to push down through your hands. Don’t collapse in to your shoulders.
Release tight shoulders, develop better range of motion in your shoulder joint, open your chest, and fight “slouchasana”. Great to do when sitting in the office all day or binging on netflix! 😉
Once you feel confident with this shoulder opener, try the Figure 8 Arms. Be warned though, it took me a few tries before I even figured out what my arms were supposed to do in those figure 8s. It helps to look sideways in a mirror.
Always work within a pain-free range… & keep your sense of humor!
Computers, poor posture, sitting, texting, etc. all contribute to the forward daily shlump. We tend to let the shoulders go where they want and they want to do what they’re used to doing so they slump even more. Fight back against it!
Yogis, we’re guilty of this too. If you practice a lot of vinyasa, you’re using the muscles but you’re also developing very ingrained patterns of movement in very particular patterns. Those ingrained patterns can easily lead to overuse/underuse issues and injuries.
I just returned from a beautiful weekend in Boone, North Carolina. If you know the area, you may know that Boone is mountain territory. I spent 3 days walking up and down mountains. My calves were TIGHT after this trip. I knew I needed to pay attention to them but the point was driven home to me when my knee started hurting too. My very tight calf was causing other parts of my body to say Uncle!
So many of us suffer from “slouch-asana” because of poor posture, carrying heavy bags, too much time hunched over the computer, or texting, or driving. Whatever the reason, this repeated hunched posture creates tension in our chests leading to shallow breathing, painful shoulders / back and stress, and even more shallow breathing, and even more pain & stress. It’s a horrible cycle. Break that cycle by simply creating more space in the muscles in your chest.