Body Sense

AUTUMN | 2020

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Page 11 of 16—your resource for all things bodywork 11 girdle and cervical spine that is perceived as neck and shoulder pain or stiffness. Maintaining optimal length and strength in the muscles of the shoulder girdle contributes to healthy alignment and mobility in the upper body. Here are some movements to help you maintain healthy rhomboids and avoid rounded-shoulder posture. ACTIVE SCAPULAR MOVEMENTS 1. Sit or stand facing forward with your arms at your sides and shoulders relaxed. 2. Begin by shrugging one of your shoulders, shortening the distance between your shoulder blade and back of your head. Do not move your arm, just the shoulder blade. (Image A) 3. Next, keeping your arm at your side, push your shoulder blade down and away from your head. (Image B) 4. Return to neutral then squeeze your shoulder blades together. (Image C) 5. Next, pull your shoulder blades as far apart as you can. (Image D) 6. Repeat all. Christy Cael is a licensed massage therapist and certified strength and conditioning specialist. Her private practice focuses on injury treatment, biomechanical analysis, craniosacral therapy, and massage for clients with neurological issues. She is the author of Functional Anatomy: Musculoskeletal Anatomy, Kinesiology, and Palpation for Manual Therapists (Lippincott Williams & Wilkins, 2009). A C D B

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