The Yoga Cure for Forward Rolling Shoulders....

Got forward rolling shoulders? Most of us do!  Its all that driving and computer work, doing too much work in front of us without strengthening the back of us.  The following sequence will help with that....

Start off with 3 Yin (passive) poses to begin to release the primary muscles that cause forward shoulder roll...
Supported Fish - to open pec major
Supported Bridge (with your bolster long-wise on your back, so your shoulders don't quite touch the floor) - to open pec minor
Parsva Upavista Konasana - to open lats

Then move on to the strength and stretch...
work in your favorite range of motion movements for the shoulders, things like should and arm circles, sun breaths, breath of joy.  Make sure you explore every direction.

Begin to access deep in the hips and the low back (where those pesky lats attach) with
Seated Knees Side to Side
Sit up with the knees to one side and begin to make circles with your top knee.  Don't forget the other side.
Then lift your top foot off the floor and circle your lower leg from the knee.  You will feel this in your hip!  Don't forget the other side.

Give your arms a little love with wrist circles, keeping your elbows straight - try both open palms and fists.

Cobra pose - roll your shoulders back, lifting your sternum as is someone was holding you up in the pose by your shoulders

Cobra Pose with your fingers pointing back.  Yup, that's right. If its ok with your wrists, take your usual cobra position, then move your hands a little closer to your waist and rotate your hands so your fingers point toward your toes.  Remember, this is a baby cobra, no real weight will rest in your hands. Use your back muscles and remember to engage your serratus anterior (the side rib muscles)

Upward Facing Dog - bring in all that you just learned in Cobra Pose

Camel Pose to Child Pose - back and forth synchronizing with your breath.  How much can you open your chest in Camel Pose?  How relaxed can you be when you find Child's Pose?

Parsva Upavista Konasana - this time with engagement.  Lengthen your waist, lift your top arm toward the sky and imagine turning your chest toward the sky.

Bridge Pose - can you make this feel a little like your cobra pose?

Puvana Muktasana - soothe those hard working back muscles.

Twisted Root - Wind those legs together into a reclined twist.

Savasana!

Massage your Upper Back with this Bridge Pose variation

Here's a great pose to add in to your practice when that upper back feels tight - it gets right into those rhomboids! I learned this variation of Bridge Pose from Gary Krafstow years ago and its still one of my favorites.  He calls it Dvi Pada Pithum, the 2-footed posture.  I think this is a great way to think of it because it reminds us that our base is still our two feet.  This helps to keep weight in the feet, work in the legs and avoids too much pressure into the shoulders, upper back and neck.

Dvi Pada Pithum.
Hips up, shoulders down

Dvi Pada Pithum.
Hips down, shoulders up

Dvi Pada Pithum. In transit

Lie on your back, soles on the floor hip width apart, knees bent.  Bring your arms up toward the sky and interlace your fingers, palms moving together.

On your inhale, press down with your straight arms and your feet rolling your hips and back upward.  The shoulders are pressed into the floor by your straight arms.

On your exhale, roll your back down as you lift your hands toward the sky thus lifting your shoulders. No need to lift your head.

Each breath's actions are simultaneous not one at a time. So, as you inhale, its hips rising and shoulders pressing down. As you exhale, its back rolling down as the shoulders lift.

As with all bridge pose variations, you want no pressure on your spine or in your neck, this is a sign you are going too far.

If you have been experiencing discomfort in your upper back and shoulders for a while, especially if you have that awful stabbing pain between your shoulder blades, follow Dvi Pada Pithum with supported fish to really help release the upper back muscles and open your chest.  Deep breaths to feed muscles and relaxation :-)

Practice to open and stabilize the upper back and shoulders

Arm balances can be a wonderful way to strengthen and stabilize the shoulders and a great way to open the arms and hands, provided you have prepared properly for them.  This home practice from my upcoming (starts Wednesday!) Slow Flow series "Open Your Wings and Fly" will help you with that preparation.  Its also great for folks with habitual upper back and chest tension. Get ready to take flight!