Throughout the day we need to encourage as much range of movement as possible within the body. Movements such as shoulder rotations bring movement and life back to a commonly tight joint and dynamically loosen the surrounding muscles.
- Sitting upright in a chair, anchor your hands on your thighs and rotate the right shoulder 10 times in each direction, then change sides.
- Rotate the right shoulder and with the left hand tap with the fingers tips on the shoulder saying ‘shoulder tip’ every time you tap it. After 10 change direction.
- Rotate the right shoulder 10 times in each direction without tapping, imagining the shoulder tip is doing the movement. Try to feel for any differences, such as lightness or awareness.
- Repeat steps 1, 2 and 3 for the left shoulder.
- Now rotate the whole right arm (windmill) 10 times in both directions, repeating with the left.
- Tapping your thigh with your right hand, say ‘finger tips’ repeatedly 10 times.
- Then rotate the right arm 10 times in both directions imagining the fingertips are doing the motion.
- Repeat for the left side.
- Lie on your left side and anchor your right hand, palm down, on the floor in front of your chest.
- Rotate the right shoulder 10 times in each direction.
- With the left hand tap on the right shoulder and say shoulder tip 10 times.
- Now rotate the right shoulder imagining the shoulder tip is doing the work.
- Raise the right arm in the air and perform 10 full arm rotations (windmill) in both directions.
- With the same arm tap the fingers on the floor 10 times and say ‘finger tips’ repeatedly.
- Imagining the finger tips are doing the rotations, rotate the right arm 10 times in both directions
- Anchoring the right hand back on the floor, rotate the shoulder 10 times in both directions and feel for any difference.
- Repeat steps 2-8 with the left arm.