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Lower Back Pain Causes & Solutions The Cross Shoulder Lift

Pilates Information
Pilates Sample Exercises
Free pilates Exercises Online
  1. Relaxation Position, with both arms pointing up at the ceiling. Keep the elbows soft!
  2. Pelvic neutral! Gently anchor the Scapulas!
Cross Shoulder Lift:- Action
  1. Zip and hollow, and breathe in.
  2. (Breathing out): Reach your right arm upward while crossing the other arm. Feel your shoulder blade come off the floor and let your chest and head move with the arm.
  3. Breathe in and (breathing out again): let the shoulder drop back to the floor.
  4. Repeat five-10 times each side.
Comments
  1. Good exercise for breaking neck tension headaches. Take your time and enjoy the release that you will feel!
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Crossed Shoulder Lift, Start Position
ShldrLiftStrt
Crossed Shoulder Lift, End Position
ShldrLiftFin
What it does:-
  • Muscle rebalancing such that the upper trapezius and levator scapulae do not dominate over the lower trapezeus, and the rhomboideus does not dominate over the serratus anterior.
  • Stated another way, it encourages the scapula to adopt its proper central positioning and sound movement patterns. Proper scapular positioning is the foundation of all shoulder therapeutic exercises.
Watch Points
  • Zip and hollow and maintain pelvic neutral!
  • Breathe wide and full!
  • Gently apply the scapular anchor, but otherwise stay relaxed!



Reference
Shirley A Sahrmann: Diagnosis of and Treatment of Movement Impairment Syndromes Publ. Mosby 2002

© Bruce Thomson, EasyVigour Project
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