Shoulder Circles
Side-lying on your right side, you move your left shoulder forwards, backwards, up, down, make clockwise circles, and lastly counter-clockwise circles.
In this lesson you will learn that about thirty slow, light, and short movements with your left shoulder are sufficient to change the fundamental tonus of the muscles, which then will spread to the entire left half of the body. Thus any action becomes easy to perform and movements become light.
shouldership-jointsside-lying shoulder_circles_1
Side-lying on the left side, legs stacked together, legs bent
Left shoulder forwards
Move your left shoulder forwards, a little bit. And then allow it to return again, to where you started.
- That’s the home position for your right shoulder.
Allow your head and shoulders to turn together with your right shoulder. Allow your head and your chest to roll.
Does your shoulder move together with your head and chest, equally much, or does your shoulder move much more?
Left shoulder forwards
Move your left shoulder forwards, a little bit. And then allow it to return again, to where you started.
In side-lying on the left side like before
Left shoulder backwards
Move your left shoulder backwards into the opposite direction of forwards.
- Moving backwards might work-and-feel different than forwards. How far does your right shoulder move backwards easily, is it the same distance as forwards?
Allow your chest and head to roll together with your right shoulder. How much do they roll? Do you feel as if all separate parts are moving, or do you move at once, all together?
Left shoulder backwards
Move your left shoulder backwards into the opposite direction of forwards.
In side-lying with your left arm resting on top of your left side
Left shoulder forwards and backwards
How is it different with your arm on your left side?
- Did the movements change because your left arm has a new home position? What would you say has changed?
Notice if your jaw is relaxed. If the movements affect our breathing. Don’t let them.
Left shoulder forwards and backwards
How is it different with your arm on your left side?
In side-lying on the left side like before
Left shoulder upwards, lift head
While you move your left shoulder upwards, lift your head. Bring your left ear closer to your left shoulder.
- Do not turn your head to touch your nose to your shoulder.
Move your left shoulder and left ear towards each other. Simply. They meet each other.
Left shoulder upwards, lift head
While you move your left shoulder upwards, lift your head. Bring your left ear closer to your left shoulder.
In side-lying on the left side like before
Left shoulder downwards
Reverse the direction of your shoulder movements: Move your left shoulder downwards.
- Pull your left sholder down towards your left hip joint and then let it return home again. Where is the neutral home position now?
Left shoulder downwards
Reverse the direction of your shoulder movements: Move your left shoulder downwards.
In side-lying on the left side like before
Left shoulder upwards and downwards
Draw a line with your left shoulder.
- Move your left shoulder forwards and backwards for a couple of times, and then upwards and downwards again. Find a clear image for these two lines of movement which meet at a right angle.
Left shoulder upwards and downwards
Draw a line with your left shoulder.
In side-lying on the left side like before
Left shoulder circles
Observe how far you move in every direction.
- Do not force your movements, don’t try to get perfect circles. Instead focus on making the movements effortless, smooth, flowing, pleasant. „Sensing” the movements is as important as „creating” them.
Left shoulder circles
Observe how far you move in every direction.
In side-lying with your left arm resting on top of your left side
Shoulder circles
How is it different with your arm resting on your left side?
- Did the movements change because your left arm has a new home position? Do you have new possibilities? Is your balance better or worse? What would you say has changed?
Notice if your jaw is relaxed.
Shoulder circles
How is it different with your arm resting on your left side?
In supine, lying on your back
Rest on your back, feel and observe.
Which shoulder feels better, which one feels more like you would like it to be?
- Can you feel any difference in your face between the right side and the left side? And your hip joint, doesn’t the left side, in general, feel different from the right one?
Rest on your back, feel and observe.
Which shoulder feels better, which one feels more like you would like it to be?