Positions for Practice
The exercise is initially learned while sitting, and then applied in other positions. Sit erectly so that the "sitting bones" of the pelvis (the ischial tuberosities) are directed straight down into your chair. Align the head and neck by holding the head as if it is gently pushed back from the upper lip and lifted from the crown. Practice while sitting erectly without touching the back to the chair, as well as while leaning back, supported by the chair.
Also practice Shoulder Widening Exercise when standing, walking, in the Structural Alignment Positions, and during Door & Bar Hanging. Always erect the spine. Aligned placement of the shoulders begins with an erect upper back and chest, which begins with an erect head and neck.
Applying Force
Hold the hands by curling the fingers of each hand with the other. One palm will face up, and the other down. Practice alternately so that each hand has both positions. Keep the arms near the abdomen, rather than lifted away. Gently, but firmly, pull the elbows out to the sides without letting go of the hands.
Keep the shoulders consciously dropped. Let the outward force at the elbows be reflected up to the shoulder joints. This will increase the sense of widening at the shoulders. This is a subtle feeling, but can definitely be felt.
Adding the Spinal Elongation Breath
Shoulder Widening may be practiced without including any special breathing. Until an aligned shoulder girdle becomes normal and automatic, a brief realigning of the shoulders may be done at any time during the day as a postural reset. Learning this is described below in the section: Practicing without Holding the Hands.
However, practicing Spinal Elongation Breathing during Shoulder Widening Exercise will increase the effectiveness of the shoulder widening process. Inhale while gradually adding outwardly pulling force at the elbows. Hold the breath, if comfortable, while strongly maintaining the Shoulder Widening. Then slowly release the widening force while exhaling.
Releasing the Force
Slowly release the outward pull of the elbows, and the active pulling-down and widening of the shoulders. Maintain the same dropped and widened position of the shoulders, now in a relaxed state, with the arms hanging loosely.
Rolled-Forward Shoulders
If your shoulders are usually rolled forward, then also roll them back, while performing this exercise. Be sure not to roll the shoulders back so far that the shoulder blades begin to move toward each other.
Remember to “roll the shoulders back, without drawing them together”.
Practicing without Holding the Hands
During practice of this exercise, feel the muscles that do the work of active shoulder alignment. Muscles in both the chest and back are included. After mastering the Shoulder Widening Exercise using the hands held together, practice actively aligning the shoulders, while the arms remain relaxed.
Maintain the dropping and widening of the shoulders, even when you raise the arms above shoulder height. This stabilizes the shoulders and makes arm movement steady and connected, while reducing the triggering of tension patterns in the shoulders and neck. Conscious practice of Shoulder Widening during arms-overhead exercise positions, such as Door & Bar Hanging, and Backbend over Roll, will facilitate the development of this awareness.
The exercise is initially learned while sitting, and then applied in other positions. Sit erectly so that the "sitting bones" of the pelvis (the ischial tuberosities) are directed straight down into your chair. Align the head and neck by holding the head as if it is gently pushed back from the upper lip and lifted from the crown. Practice while sitting erectly without touching the back to the chair, as well as while leaning back, supported by the chair.
Also practice Shoulder Widening Exercise when standing, walking, in the Structural Alignment Positions, and during Door & Bar Hanging. Always erect the spine. Aligned placement of the shoulders begins with an erect upper back and chest, which begins with an erect head and neck.
Applying Force
Hold the hands by curling the fingers of each hand with the other. One palm will face up, and the other down. Practice alternately so that each hand has both positions. Keep the arms near the abdomen, rather than lifted away. Gently, but firmly, pull the elbows out to the sides without letting go of the hands.
Keep the shoulders consciously dropped. Let the outward force at the elbows be reflected up to the shoulder joints. This will increase the sense of widening at the shoulders. This is a subtle feeling, but can definitely be felt.
Adding the Spinal Elongation Breath
Shoulder Widening may be practiced without including any special breathing. Until an aligned shoulder girdle becomes normal and automatic, a brief realigning of the shoulders may be done at any time during the day as a postural reset. Learning this is described below in the section: Practicing without Holding the Hands.
However, practicing Spinal Elongation Breathing during Shoulder Widening Exercise will increase the effectiveness of the shoulder widening process. Inhale while gradually adding outwardly pulling force at the elbows. Hold the breath, if comfortable, while strongly maintaining the Shoulder Widening. Then slowly release the widening force while exhaling.
Releasing the Force
Slowly release the outward pull of the elbows, and the active pulling-down and widening of the shoulders. Maintain the same dropped and widened position of the shoulders, now in a relaxed state, with the arms hanging loosely.
Rolled-Forward Shoulders
If your shoulders are usually rolled forward, then also roll them back, while performing this exercise. Be sure not to roll the shoulders back so far that the shoulder blades begin to move toward each other.
Remember to “roll the shoulders back, without drawing them together”.
Practicing without Holding the Hands
During practice of this exercise, feel the muscles that do the work of active shoulder alignment. Muscles in both the chest and back are included. After mastering the Shoulder Widening Exercise using the hands held together, practice actively aligning the shoulders, while the arms remain relaxed.
Maintain the dropping and widening of the shoulders, even when you raise the arms above shoulder height. This stabilizes the shoulders and makes arm movement steady and connected, while reducing the triggering of tension patterns in the shoulders and neck. Conscious practice of Shoulder Widening during arms-overhead exercise positions, such as Door & Bar Hanging, and Backbend over Roll, will facilitate the development of this awareness.
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