trapezius

DIY Friday: Upper Back and Shoulders Part 2

diyfriday (2)

*Do it yourself! Every Friday we do a roundup of great posts, videos, or other resources around a theme that help people to turn their bodies from cranky to happy.*

CA350181Last week we began tackling that crunchiest of crunchy bits: our upper back and shoulders. If you're like most people, you know exactly what I'm talking about. It's that place that you squeeze at the end of every workday, the relentlessly congested upper trapezius and levator scapula (and the supraspinatus and rhomboids come in to play, as well as plenty of other musculature). Unfortunately, the way many people deal with this is through postural efforting patterns that cause only more harm, leaving your poor upper back and shoulders in worse shape than they started out. To see my rant on the trouble with the "pull your shoulders back" cue, you can check out last week's DIY Friday. And for more information on the lousy posture cues and why they don't work, you can read more here.

That said, let's dive into more at home help to get your shoulders genuinely happy rather than trapped in unpleasant fake-it-til-you-make-it posturing.

First up, Katy Bowman takes on that other annoying and unhelpful cue, "pull your shoulders down". You can read her take on it, and watch a video explaining how external rotation is the name of the game, not yanking your shoulders away from your ears. It's here! 

Katy also has some short and sweet products that you can use to work on your own shoulders here (this is the whole collection, so you'll have to scroll to the appropriate shoulder goodies): Alignment Snacks

And lastly, here's Jill Miller with some Yoga Tune Up® help in the form of the active pose Pranic Bath. This is one of my favorite ways to get your shoulder mojo moving. And with no toys needed, it makes for a great movement to use when you're taking your (frequent) computer breaks during the day. In fact, I'm going to go do that right now! Do it along with me:

Go forth and have happy shoulders!

photo by hiromy

DIY Friday: Upper Back and Shoulders Part 1

diyfriday (2)

*Do it yourself! Every Friday we do a roundup of great posts, videos, or other resources around a theme that help people to turn their bodies from cranky to happy.*

4927974025_116c045142_bI recently asked the Facebook tribe what they wanted me to give them help on in this week's DIY Friday and there was a whole lotta talk of shoulders and the upper back! I can't exactly say I'm surprised. We live in a culture that puts an awful lot of demand here in ways that our bodies are not well designed for. All of that looking at screens, sitting, and typing causes upper back, neck, and shoulder pain that our hunter gatherer ancestors were not having to deal with. I used to joke that the first person who came into my Rolfing® practice with no tension pattern in their upper trapezius would win a treasure chest of prizes. I have not given out any prizes. Call me a defeatist, but I have not even gone shopping for treasure chests. Ok partly that's just the practicality of having a hard time finding stores that carry treasure chests...

But in the hopes that I'll be handing out prizes for supple upper trapezius muscles soon, here's part 1 of a 2 part post on some of the most crucial alignment issues that we face in our shoulders and upper back, as well as some very juicy self massage strategies that are likely to have you shouting, "Hallelujiah!"

Before we bust out the therapy balls, here's a video from me ranting about one of my most despised hall of shame alignment cues. You've all heard it before, "Pull your shoulders back." Argh! To see how this cue may be causing a significant increase in your upper back pain and why I would get so complain-y about something so seemingly innocuous, give it a watch:

And now, finally, the moment you've all been waiting for. Knowing how to work on that cranky tissue on your own. First, to deal with the internal rotation, shoulders creeping up and forward thing that I describe in the video, here's a quickie therapy ball strategy to unglue your pec minor muscle, one of the main culprits in forward rounded shoulders (it's an oldie from before FFF):

Last but very, very much not least, this is the good stuff that you're wanting to get into at the end of every workday. Jill Miller shows you her Yoga Tune Up® therapy ball strategies for getting at the upper trapezius, supraspinatus, and rhomboids. Heavenly! This is a powerful 4 minutes and 55 seconds everyone. It might just change your life (as it does mine at the end of every Rolfing or writing day).

 

*Jill and I are both using the original sized therapy balls in these videos, and they can be found here

photo by Sam MacKenzie