I see a lot of people in my Feldenkrais practice who complain of shoulder and neck tension. Visually I can see their shoulders hiked up to their ears and rounded forward. They find it difficult to move their shoulder blades up and down or toward and away from their spine. And some also remark on neck stiffness and jaw discomfort.
We want to unglue our shoulders in an easy and organic way. Your mother’s advice to stand up straight and to pull your shoulders back doesn’t really work for more than a few seconds.
Here is an easier way that also allows you to comfort yourself.
Sit comfortably forward on a chair with your feet on the floor approximately hip width apart.
- Hug yourself by reaching your right arm across your chest and under your left armpit to hold onto your left shoulder blade.
- Cross your left arm over your right and hold your left shoulder. Your elbows are crossed on top of each other in front of you.
- With your right hand gently bring your left shoulder toward the right and return. Repeat a few times.
- As you repeat these movements notice that your right shoulder moves back and your left shoulder comes forward and both your elbows move to the right.
- Notice where your eyes and head move. Can you sense your rib cage moving?
- Continue these movements and breathe easily and unclench your jaw.
- Change arms so that your left arm reaches under your right to hold your right shoulder blade and your right arm is over your chest holding your left shoulder.
- Let your left hand, holding onto your right shoulder blade bring your right shoulder over to the left a few times.
- Pay attention to how different this movement feels. We typically do movements differently on each side. Continue to breathe easily, let your neck be soft and loose and attend to how your pelvis and whole trunk participate.
- After a short pause, go side to side. After a few movements change hands again and move side to side.
This tip will help get you ready for our next workshop which is all about shoulders! Rather than carrying the weight of the world on your shoulders come join us to learn how you can lighten your load.
