Shoulder release thorugh Serratus and Lattisimus strength

      The request for shoulder releasing poses is on I get most from my students and clients. Often times we sense that what we need is a good stretch when, in reality, we need to strengthen underused muscles. Many shoulder injuries and tension headaches are caused by this imbalance.  The following 2 exercises are a great way to release shoulder and neck tension due to over developed Upper Trapezius muscles and strengthen the Latissimus Dorsi, Serratus Anterior and Mid and Lower Trapezius muscles.


*Another benefit to this muscle development is a smoother and more integrated Chatturanga as well as a greater ease in many arm balances!

Try doing 10 and if you can maintain correct from do 10 more- just remember- DON'T SACRIFICE QUALITY FOR QUANTITY!

     Demonstrating that these can be done anywhere I am posed doing them outside in my garden against a tree and a shed.You could do this at work or on the train!

      

     The first exercise is a side plank push up supported at a wall or tree!
Stand at a diagonal with one arm extended and hand at wall, tree or other stable object. With your core strong, tail bone down and front ribs laced together, rotate your shoulder down and bring the point of the elbow to face directly down (you might feel a carving sensation just behind your arm pit as the Serretus and Lats engage). KEEP YOUR SHOULDER DOWN as you begin to bend the elbow, lowering the whole body into a deeper tilt, pressing into the hands evenly.
*Keep the elbow in line with the wrist and shoulder to maintain the depression of the shoulder*

like this.....

Not this......

 The next exercise is a way to strengthen the Triceps and mid and lower Trapezius muscles as well as using the Serratus and Latissimus as Stabilizers.

At wall bring your hands shoulder level and lean your body into a plank at the wall, abs in, chest open and shoulders down the back. Have the points of the elbows facing down towards the floor. press evenly into the hands (thumbs and pointer fingers especially)

Keeping the shoulder down the back and the weight distributed evenly throughout the hands, slowly and with control lean the whole body into this modified push up. keep the elbows in line with wrists and shoulders.

Remember- Just a few minutes a day allocated to bringing harmony to your body is time well spent.

Full body workout in 5 minutes

A quick way to workout your entire body with an emphasis on Core. I suggest you do each exercise until your form falters and try for 2-3 sets. Pick a couple of songs off your iPod that will inspire you to get moving!
  this is a series that works on abs, back, arms, butt, thighs, balance and hip flexion, external & internal rotation!

1) Starting from a Plank, or Upper Push-up, position, have your hips level with your shoulders as seen in picture 1. shoulders are drawn as far down the back as possible and the low belly pulls in so you feel your low back get longer as your tailbone slightly tucks. rock your body about one inch forward and back so that you are going from the balls or your feet to the toe mounds. do this a few times then do a push-up lowering to the height of your elbows as shown in the first image.

2) press your arms straight and begin to alternate lifting arms so that the rock goes now form vertical to horizontal as shown in the second image.

3) Find plank again, lift one leg up, bring the knee to elbow (as shown in third image), take it back keeping it lifted and then bring it to the opposite elbow. Keep your low belly pulled in tight and try to get your shin and ankle as far away from the floor as possible to really feel your low obliques contract!


Just remember to keep your shoulders down, belly in and low back long!