Archive for month: January, 2016

This is one of the best stress-busters I know of.  Who doesn’t have tightness in the upper shoulders?   Working on a computer, carrying things or children, worrying, getting inadequate sleep, and having less-than-ideal posture—these all contribute to chronic contraction in the trapezius, a superficial muscle spanning your entire upper back and neck.  When you let go of tension here, with the help of balls, it does a huge service to your state of mind—not to mention helping to dissolve headaches and neck tension.

You’ll need two balls about the size of tennis balls (2-3” diameter), a place to lie on the floor, and a yoga block, if you have one. You might also want a bolster to rest your hands on, if your shoulders are tight, and a yoga mat for padding.

Lie on your back with the bolster above your head on the floor and the block near you. Take a moment to settle yourself, releasing unnecessary tension as much as possible while breathing fully. Notice how your shoulders feel.

Then place the balls under your upper shoulders, one on each side, in the area between the base of your neck and your shoulder blade. This is the upper trapezius, as well as some other deeper muscles. Bring your arms up in front of you and bend your elbows, pointing them toward the ceiling. This position brings more weight onto the balls and keeps them in place. You can rest your hands on your forehead or the floor behind your head.

There are two movements, each done very slowly and with awareness and care.  Notice as many details of sensation as you can. Don’t rush.  The benefit comes from the balls’ pressure on your tissues, the slow movement, and your attention.

1) Move your arms slowly up and down toward the ceiling, in a movement called protraction of the shoulder blades, which move away from the spine. Take special care to release your arms back to your rest position, feeling them settle onto the balls.  Do this for several minutes.

 

2) Extend your arms overhead, resting your hands on the bolster or on the floor. Settle in this new position, and feel the difference in sensation where the balls are. If they have slipped out of place, just reach back with one hand to reposition them.

Now move your shoulders and upper back slowly and carefully off to one side, shifting sideward rather than turning. Keep your weight on both balls if you can. It’s a small movement, just enough to work into the muscles laterally.  Return to center and repeat to the other side, and continue like this as long as you like.

Try this variation: place the block under your pelvis and feel how this changes the balls’ contact with your trapezius muscle. Then repeat #2, slowly moving from side to side to massage the muscle. If you find a trigger point, you can stay on that spot for a longer time, or go back and forth over it.  Be careful to keep your movements slow and steady.

After 5-10 minutes, remove the balls and feel your shoulders as you lie flat on the floor. Is there a change? What do you feel?  This is the beginning of the trapezius technique, which you can read more about in my upcoming book, Bodymind Ballwork.

If you have questions or want to tell me how it feels, please write me via the contact page. Look for another blog coming soon with essentials for shoulder alignment and strengthening.