Wake Up Spine Shoulder Stretch: Health Improvement Performance Ontario Canada Wellness Direct Karen Duffy

Shoulder/Chest Opener Stretch and Energizer

Key Benefits

Releases tension in the back caused by slouching and 'slumping' into the low back
Stimulates spine and brings fresh blood flow to upper extremities of the body
Stimulates nervous system
Opens front body, stretching the ribs, lungs, heart and abdomen
Helps to balance the effect of having shoulders slouched forward by opening them in the opposite direction
Stimulates lymph system
Massages and stimulates internal organs providing improved blood flow and fresh oxygen
Can help to relieve neck and shoulder tension caused by slouching forward

Cautions

Caution for any lower back problems
Not recommended if there is abdominal or lower back injury
If dizziness occurs, stop and consult physician; you may have a blood pressure issue
Not advised to do after just eating or on a full stomach
During pregnancy consult physician for permission

Key Points

Root down from waist and soften gaze
Sit comfortably on front of chair allowing room for movement
Legs are bent on a 90 degree angle - ankles are lined up under knees
Do not have knees forward from ankles as this will put stress on knee area and could cause loss of balance
Draw shoulders back and down towards lower back while opening the front body into a deep stretch forward
Keep head and neck neutral
Breathe into front to stimulate lungs, heart, organs and shoulders
Extend the breath count and increase the stretch distance each round if it feels good
Counter pose it on the exhale by tucking the pelvis slightly and softly scooping out the belly

Instructions

Bring yourself to the front of your chair so that you have lots of room to stretch into an arch forward with your upper body and room to reach behind you
Bring awareness to nostril breathing
Allow yourself to lengthen up from the waist on the inhale. You should feel this expansion happening on all inhales. This is subtle but present
Make sure your feet are lined up under your knees
With each exhale, allow yourself to root down into your seat and soften any holding in your face, jaw and neck
Bringing your hands behind your back, either hold onto the back of the chair or hold hands with yourself if possible
On an inhale, draw the shoulder blades towards each other and away from the ears while arching the back slightly so the chest is coming forward and the abdomen is lengthening in the front body
The head and neck remain neutral. Make sure the chin is parallel to the floor
On the exhale, release the hands and gently 'scoop' out the front as you slightly pelvic tilt to counter the 'arch' position
On each inhale, reach behind and try to expand the front stretch a little further and breathe for a longer count on the inhale and exhale. Reach the arms further down and further away from the back for a deeper stretch
Once you have completed a few rounds, come back to neutral position, take a deep breath and feel the increased vitality in the body

Consider This
The thymus gland is located behind the sternum in the upper chest. This gland is responsible for creating 'T' cells which aid in fighting off illness. When we stretch our upper body forward, we are stimulating this gland helping to produce 'T' cells for our health. Did you know that a baby's thymus is about the size of a small fist and as we grow up the thymus shrinks. This may be part of the reason that we cannot fight off illnesses as easily when we are older. Something to think about.... Stretch that thymus and stimulate energy at the same time.