TODAY’S LIFESTYLES – TOO MUCH SITTING DOWN – OFTEN LEAD TO POOR POSTURE. DISCOMFORT IN YOUR SHOULDERS AND NECK CAN BE DEBILITATING AND LEAD TO CHRONIC CONDITIONS. LET’S KEEP THEM AT BAY BY GETTING STRONG!

CATHY WALKER ILLUSTRATIONS: BEN FOXALL

BODY BLAST

Preparation

To increase shoulder range-of-motion you should stretch your upper body. When your shoulders roll forward, you increase the tension along the rotator cuff, which can lead to chronic tightness. This limits the shoulder blades’ ability to move, which causes an increased strain on the shoulder joint. Complete the exercises as a separate session or as part of a cool down following a run.

CHILD’S POSE

The forward head posture pulls on your rhomboids and your levator scapulae. When these muscles are tight, they limit shoulder blade mobility even more. This makes it important to use good form and technique during every exercise, and to maintain a neutral spine.

- Begin kneeling or sitting on your toes. Bend forward at your hips and reach your arms ahead of you, letting your forehead touch the floor.

- Extend your arms as far as your need to in order to feel a stretch in the upper back and down your sides.

- You can improve this further by turning your palms upwards. Try to relax into this pose three times and to hold for one to two minutes initially, extending to three to five minutes as you become more relaxed and flexible.