Unlocking Shoulder Mobility
The impact of modern life constantly pulls us forward—we’re hunched over screens, gripping our steering wheel, carrying bags, or simply standing with rounded shoulders and a forward head tilt. Over time, these habits create imbalances, limiting our mobility, and causing discomfort or even pain. But the good news is, with the right movement and support, we can counteract these patterns and restore balance to our body.
The Power of External Shoulder Rotation
There are two essential shoulder movements in the Therapeutic Yoga Method that are key in unlocking the shoulders. These movements remodel the fascia and release deeply held tension that has accumulated over time. External shoulder rotation, in particular, restores fluidity and ease of movement, counteracting daily habits like sitting, driving, and being on a screen. Incorporating these simple, yet powerful poses into your routine can enhance mobility, improve posture, relieve discomfort, and keep your shoulders feeling their best.
#1 Interlacing your fingers under your head or under a sandbag places the shoulders in external shoulder rotation, creating space in the chest and thoracic spine. By targeting the upper back muscles, including the rhomboids and lower traps, it supports shoulder stability and mobility.
For a fully restorative experience, try pairing it with legs up the wall.
Adding a sandbag deepens the external rotation and enhances the grounding effect by adding more pressure. Sandbags are great for proprioceptive feedback and signaling the nervous system to soften and release tension. Get your pre-filled sandbags here!
#2 Overhead Reach greatly benefits the shoulders, chest, and upper back. It aids in shoulder flexion and external rotation, helping to counteract stiffness from prolonged sitting. It expands the ribcage and promotes deep diaphragmatic breathing. It’s simple, yet effective.
Supporting the arms while reaching overhead with a bolster (and even a sandbag too) creates a passive opening without strain. This is ideal for remodeling fascia, improving mobility, and releasing tension in the upper body. Overhead reach allows the spine to lengthen and the nervous system to relax. It’s a powerful pose for restoring balance and ease.
To get the most out of this position, it's important to find the right amount of height using one or multiple bolsters to support your hands. The goal is to create a gentle opening in the shoulders and chest without forcing the stretch or causing strain. Start with one bolster and place your hands on top or underneath it. Your palms should be facing up.
If your shoulders feel restricted, add another bolster, blocks or a folded blanket to bring the support closer to your hands in order to reduce tension. If you don’t have yoga props at home try reaching back and placing your hands on the edge of the seat of your couch.
The key is to find the height where your arms feel fully supported, allowing the muscles and fascia to release gradually rather than resisting. Adjusting the height accordingly ensures that your body can relax into the position which will provide the greatest benefit.
By consistently integrating these movements into your practice, you can create lasting changes in the health of your shoulders, allowing for greater freedom, ease, and resilience in your body. Small, mindful adjustments lead to profound transformations over time—so start today and experience the difference for yourself!
If you’re interesting in practicing and learning more about poses like these and many more, book your next class in the Sedona studio here!
Not in Sedona? Join our virtual studio here!
If you love the Therapeutic Yoga Method and want to dive deeper into the next level of your practice, you’re invited to join me for my upcoming online teacher training program. Click here to learn about all the details of the program!
