Shoulder Movements

Sit in a comfortable position with your arms loose at your sides. Practice the following shoulder movements:

1. Inhale and bring your shoulders forward, as if to make them touch in front of your chest, which moves your shoulder blades apart. Exhale and relax your shoulders.

2. Inhale and lift your shoulders toward the ears. Exhale and release.

3. Inhale and bring your shoulders back, moving your shoulder blades close together, toward your spine. Feel your chest expand. Exhale and relax. Gently shake your arms.

Now combine all three movements in the following order:

1. Inhale and raise your shoulders up toward the ears.

2. Exhale and move your shoulders forward and toward each other.

3. Inhale and bring your shoulders down.

4. Exhale and bring your shoulders back, moving the shoulder blades together.

Repeat steps 1 through 4 for several cycles, then do several cycles of the same movements, but moving in the opposite direction. When you’re done, notice any relaxation that’s come in your arms and shoulders, and gently shake out your arms.