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.