Chapter 2

THE SHOULDER STRETCHING AND CHEST OPENING POSES

Supple shoulders and a movable rib cage make free breathing in the chest pos- sible. Tight chest, neck, and shoulder muscles create tension. Stretching may temporarily relieve this tightness. However, chronic shoulder tightness during pregnancy may be due to incorrect posture or not enough exercise. Poor posture may be corrected by strengthening weak upper back muscles, loosening stiff shoul- ders, and expanding the chest.

In poor posture the chest collapses, the shoulders round forward, and the upper back hunches over. These actions restrict the movement of the rib cage. As the pregnancy progresses, the space available for breathing becomes less and less. To breathe deeply, it is essential to allow the rib cage to expand.

The following shoulder stretches and chest opening poses will help correct faulty posture by strengthening the muscles which pull the shoulder blades down and together, and stretching the muscles of the rib cage. As the chest expands, the lungs gain freedom, and breathing deepens.

After the baby is born, these poses will help relieve shoulder tension caused by nursing and carrying the baby.

Hints And Cautions

When doing shoulder stretches, be careful not to sway the lower back too much. Concentrate on lengthening the back.

If there is pain, weakness, or numbness in the wrists in the Downward Dog poses, you may have carpal tunnel syndrome. In this condition hormonal changes or weight gain cause fluid to accumulate in the wrists. This creates pressure on the median nerve in the wrist. Avoid poses which place downward pressure on the palms. This condition usually disappears after childbirth.

Shoulder Stretch With Chair

Place back of chair to wall. Kneel on mat or pillows. Separate knees a comfortable distance apart.

Place elbows securely on chair seat and no farther apart than shoulder width. Lift forearms toward ceiling and press palms together. Allow neck to relax. If comfort- able, head may drop between arms toward floor.

Breathe normally. Relax shoulders and back. Tilt pelvis slightly and lift buttocks toward ceiling. With each exhalation descend chest and shoulders toward floor.

To release, lower hands onto chair, push back, sit on heels, and relax arms along- side body. To release, lower hands onto chair, push back, sit on heels, and relax arms along- side body.

This pose stretches shoulders. Rest elbows on edge of bed during labor. This pose relieves pain of back labor.

Forearms On Wall Shoulder Stretch

Interlock fingers, place forearms high up on wall, and walk feet back until legs are directly under hips.

Place feet parallel to each other, tighten front thigh muscles, and release head be- tween arms. Forehead may rest lightly on wall.

Inhale and press forearms to wall. Exhale and descend shoulders and upper back toward floor. To increase stretch of shoulders, keep forearms at same height on wall and move thighs backward.

When shoulders feel stretched, push away from wall, lower arms to sides, and rest in upright position.

This pose removes tightness and fatigue in upper back and shoulders.

Shoulder Stretch On Counter

Place elbows securely on edge of counter or table. Position elbows no farther apart than width of shoulders.

Walk feet back until legs are directly under hips and spine is parallel to floor. Press palms together and allow head to relax between arms.

Inhale, tighten front thigh muscles, and lift buttock bones toward ceiling. Exhale and descend shoulders and spine toward floor. Continue to soften shoulder joints with each successive breath.

To release, lower hands on counter, push back, stand upright, lower arms to sides, and rest.

This posture stretches shoulders and lower back. It relieves abdominal pressure due to weight of uterus.

Shoulder Stretch Kneeling To Wall

Face wall, kneel 12 to 18 inches away from wall, bring feet together, and lower buttocks toward floor. Widen legs a comfortable distance apart and sit on heels.

Stretch arms straight up wall. Place palms on wall, relax head between arms, and rest forehead on wall.

To open shoulder area, reach up with straight arms while stretching upper body forward toward wall. Move tailbone downward to lessen curve in lower back. Let go of tightness in shoulders with each exhalation.

To release, push away from wall, bring knees together, sit on heels, and relax arms to sides.

This posture relieves shoulder stiffness, reduces upper back roundness, and opens rib cage.

Seated Shoulder Stretch

Place front edge of chair seat 1 to 2 feet from wall. Sit on front half of chair with knees a comfortable distance apart. Turn feet out slightly.

Extend arms straight up wall. Press buttocks firmly into chair, and allow forehead to rest on wall.

Inhale and reach upward, exhale and stretch forward. To increase shoulder stretch, keep arms straight while stretching chest forward toward wall.

Push away from wall, lean back in chair, relax arms at sides, and breathe normally.

This pose stretches tight shoulders and opens chest. This passive posture is ideal during the third trimester of pregnancy.

Standing Shoulder Stretch To Wall

Stretch arms straight up wall. Place palms flat on wall and walk feet back until legs are directly under hips. Position feet parallel to each other.

To increase stretch in backs of legs, straighten legs and tighten front thigh muscles. Rest forehead on wall.

Inhale and extend arms up wall. Exhale and stretch chest forward. To increase shoulder stretch, maintain height of palms on wall and move thighs backward. Breathe normally and relax shoulders and upper back.

Release pose, stand upright, and relax arms to sides.

This pose relieves stiffness in shoulders, upper back, and legs caused by sitting for a long time.

Right Angle Pose To Wall

Extend arms straight out from shoulders and place palms on wall. Walk feet back until arms and back are parallel to floor, and legs are directly under hips. Position feet parallel to each other, and stretch toes.

To lengthen lower back, tighten front thigh muscles, push wall firmly, and extend hips away from wall. Keep head in line with arms, and fully stretch shoulders.

Breathe naturally, lengthening torso with each exhalation. Hold pose until back feels stretched.

Release arms, stand upright, and relax arms to sides.

This posture relieves lower back tension. This pose is beneficial in the third trimester when heaviness of uterus causes lower back muscles to contract.

Downward Dog Pose With Chair

Push chair securely to wall. Grasp edges of chair seat firmly, or hook thumbs around front edge of seat and place palms on top of chair seat.

Straighten arms and walk feet well back. Position parallel feet 8-12 inches apart. Tighten front thigh muscles, completely straighten legs, and lift buttock bones to- ward ceiling.

Inhale and push down on chair seat to stretch arms and shoulders. Exhale and lengthen entire back away from hands. Breathe normally and descend head and chest.

When back is extended, release, and stand upright.

This pose relieves lower back tension, strengthens arms and back, and stretches hamstring and calf muscles.