SHOULDERS
Begin by elevating one shoulder then bringing it down to resting position. Next, elevate the other shoulder then bring it down. Stay attuned to how the movements feel to you. Which shoulder is the easiest to elevate? Do both shoulders again if you must in order to feel the difference. Now move the more easily elevated shoulder up to a comfortable place and do four to eight tiny crunches upward.
After working with this upward movement, with the same "easier" shoulder do the opposite movement by depressing it downward. Again, you want to move it slowly and stay in your comfort zone. Follow the same routine as you did with the back. Focus on the contraction portion of the movement only. Do 4 to 8 miniature crunches, each time moving your shoulder only about 1" down then releasing. Now slowly come to a normal sitting position. How does this shoulder feel
now?
When you have finished the "easier" shoulder, work the other shoulder. Since this shoulder was the hardest to elevate, move it in the downward direction first. Do your 4-8 itty bitty crunches. Then repeat, this time elevating your shoulder and doing 4-8 small crunches. Remember to concentrate on the contractions only. Now slowly come to a normal position. How does this other shoulder feel now?
After having done both sets of shoulder movements, let's do two complete integrating movements. You will elevate one shoulder and depress the other, then slowly switch the vertical positions of the two shoulders like you are on a Teeter Tarter, always going into comfort. Repeat. As before, while doing these two complete movements, imagine that you are on a big swing in the park swinging
up-------then-----down, up-------then-----down.
To fully understand these movements, you may want to repeat the back movements followed by the shoulder movements--do this as many times as necessary, provided that you do all movements very slowly. If you now have a good understanding about what to do.
This is my first attempt with video clips. Here is a demo of the Shoulders.
Lets go to the Neck.
I will update the clips. Any question email me at the address below.
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