Suitable for new mothers. Take the shoulder stretch whilst comfortably sitting cross legged with a straight back or sitting on the knees.
Inhale and raise one arm above the head. Exhale and let the shoulder relax whilst the arm stays lifted. Inhale again and raise the arm and shoulder whilst looking up towards the hand. As you exhale again, let the elbow bend. The hand will slowly lower behind the head as the elbow remains high. Keep your breathing slow and under your conscious control as you take and hold the stretch as follows: Move the other arm so that the hand is holding the lifted elbow. Try and walk the fingers down the back a little to maximise the stretch. Note the placement of the head. It is likely that you will have tilted the head forwards or sideways. Try as best as you can to bring the head back to the centre without too much strain on the neck. If you can move the supporting hand and the hand stays in place lighting touching the back, lower the support arm, bend it and move it behind the back, reaching up with the hand to try and reach the hand that is touching the upper back (see picture). Your hands will probably not meet to begin with and it is important not to overstretch, just allow the body time to open and with practice you will get closer and finally together. Watch the breathing, without conscious control you may hold the breath here. If you prefer, you can use a yoga strap (or belt or tie…) to place between the hands but don’t force anything. Hold the stretch as long as you feel is comfortable. When you release, inhale and separate the hands away from each other, the lower hand comes back to its starting point and the upper arms lifts straight up. As you exhale, lower the extended arm. Take a breath and repeat on the other side.
REASONS TO DO SHOULDER STRETCH:
Opens the chest, straightens and strenthens the spine, moves the shoulders back to allow more flexibility and counteract the stoop we often acquire. A great release movement if you have aches from carrying a baby (especially if you wear a sling or baby carrier) and relief from any nursing related discomfort..
