The shoulders joints along with the associated bones, muscles and ligaments play a very important roll in the practice of Qigong and in our day to day activities. The shoulder area can accumulate a great deal of tension. This results in restricted movement and reduced strength, as well as causing aches and pains. This shoulder roll exercise helps to stretch and soften the area of the shoulder joint, scapular (shoulder blades) and clavicle (collar bone), promoting a full and free range of movement.
Begin with feet apart and the body relaxed. Sink the weight, feeling the feet on the ground. Allow the breath to sink to the belly and let it slow down naturally. Feel the shoulders soften and allow the arms to become light.
Rotate the shoulder joints forward and in towards the chest. The arms should roll in back to back.
Raise the shoulders, lifting the arms, making sure the arms hang completely relaxed.
Slowly rotate the shoulder joints back, feeling the shoulder blades coming together at the back. The arms should roll out, away from each other.
Relax the shoulders back down and allow them to return to their normal position. Make sure to soften and relax through the shoulder joints, the arms hanging naturally by the sides.
Without stopping, repeat these circles a few times.
Next, begin the rotations in the opposite direction.
Rotate the shoulder joints backwards as though bringing the shoulder blades together. The arms should roll out, away from each other.
Raise the shoulders, lifting the arms, making sure the arms hang completely relaxed.
Slowly rotate the shoulder joints forward and in. The arms should roll in back to back.
Relax the shoulders back down and allow them to return to their normal position. Make sure to soften and relax through the shoulder joints, the arms hanging naturally by the sides.
Without stopping, repeat these circles a few times.
Now this process is repeated, one shoulder at a time.
Take turns with the shoulders rotating one in one direction and then the other in the opposite direction.
Without stopping, repeat these circles a few times.
Next, begin the rotations with each shoulder in the opposite direction.
When performing this exercise try not to over push or over stretch the shoulders. Sinking the weight through the legs and feet, keep the body relaxed and breath! After a time the movements should become continuous and fluid.
Author: Tina Faulkner Elders
Images: Tina Faulkner Elders
SHOULDER ROLLS VIDEO
More Qigong Exercise Videos and Instructions
This article is part one of the series Introduction to basic Qigong for beginners.