Lung Strengthening, Shoulder Traction

A very common rounded shoulder posture causes

  • Tightness in many shoulder muscles. This, in turn, causes the upper arm bone (humerus) to get compressed into the top of the shoulder joint creating an impingement.
  • The lungs to get compressed.

Purpose – Lungs

Increases ability to breathe into various parts of the lungs – upper, lower, front, back, sides

  • Breathing into the abdomen expands the rib cage downward to bring air into the lower part of the lungs
  • Breathing into the lungs brings air into the lungs.

As your arms go:

  • Up – Brings air into the top part of the lungs
  • Forward – Brings air into the back of the lungs
  • Back – Brings air into the front of the lungs.
  • To the sides – Brings air into the sides of the lungs

Purpose – Shoulder

Corrects shoulder joint impingement

Increases ability to move shoulder in all directions:

  • Up in front (flexion)
  • Behind back with bent elbow (rotation)
  • To side and up (rotation)
  • Behind neck to brush hair (rotation)
  • Across body (adduction)

Increases ability to bend neck and upper back forward (flexion)

Purpose – Hands

Increases circulation in hands and fingers – useful for cold hands and Raynaud’s Syndrome

Instructions

  • If you can, with each inhale, breathe first into the abdomen and then breathe higher up into the lungs
  • Inhale as you raise the arm in each position. Go only as far as is very easy and comfortable with no pain or discomfort. Do not force this.
  • For each movement, when you get up as far as is comfortable, hold the breath for two seconds. Repeat each movement 3 times. Your arms will often go up a little higher each time.
  • Take at least 2 breaths between each movement while relaxing arm and shoulder.
  • If at any time you get lightheaded, stop and wait until your head clears. This is a good thing. It means that you’ve been getting more oxygen into your body

All movements involve a gentle stretch of the arm and hand away from shoulder. This tractions the shoulder. Maintain this stretch throughout all movement – while inhaling and exhaling.

After each movement relax the arms and take at least two breaths to let your body get used to the extra oxygen. Begin and end each movement with reaching downward to traction your shoulder.


Watch the video first to learn the movements. In the text below, I have included a current modification of this Qigong exercise to further benefit the lungs.


There are six different movements. Each are done with one arm at a time. This is followed by doing them with both arms at the same time.

At first, do only a few of the movements with one arm at a time. Gradually, add other movements in. When you are comfortable doing each arm in all movements, you can then do both arms at the same time.


You do not need to do all of the movements at the same time. You can do spread them out over the course of a day. It is important to do enough, but not too much.

If you do not experience any discomfort after doing the movements, it is helpful to do these several times a day.

If you do experience discomfort after doing the movements, you pushed too much. Either you did movements too aggressively or did too many movements. Don’t do movements again until discomfort settles down. Feel free to apply heat or cold if they help. Next time, go more gently.

Most important, go very easy and gentle with the movements and have no pain.


If you have questions, you can contact me at: https://acu-current.com/contact-us/

Arm Forward

Stretch arm and hand away from shoulder – down toward floor as though you are reaching down for something (traction shoulder)

While maintaining arm stretch away from shoulder as though your are reaching forward for something: Move arm and hand forward (shoulder flexion), while you inhale.

While maintaining arm stretch away from shoulder: Continue inhaling and move arm and hand as high as you can, with no pain. Hold breath for 2 seconds.

Exhale and move arm down to side while maintaining arm stretch away from shoulder. Repeat 3 times. Take 2 breaths with relaxed arm and shoulder.

Arm Back

While maintaining arm stretch away from shoulder: Move arm and hand backward (shoulder extension), while you inhale. Hold breath for 2 seconds.

Exhale and move arm down to side while maintaining arm stretch away from shoulder. Repeat 3 times. Take 2 breaths with relaxed arm and shoulder.

Arm to Side and Up

While maintaining arm stretch away from shoulder: While you inhale – Move arm to side (shoulder abduction), as high as you can, with no pain. Hold breath for 2 seconds.

Exhale and move arm down to side while maintaining arm stretch away from shoulder. Repeat 3 times. Take 2 breaths with relaxed arm and shoulder.

Arm Backwards

While maintaining arm stretch away from shoulder, raise arm to side (shoulder abduction) just under shoulder height (do not hike shoulder up). Turn palm to face forward

While maintaining arm stretch away from shoulder, while you inhale – Move arm toward back (scapula retraction), as far as you can, with no pain. Do not hike shoulder up. Hold breath for 2 seconds.

Exhale and move arm down to side while maintaining arm stretch away from shoulder. Repeat 3 times. Take 2 breaths with relaxed arm and shoulder.

Arm Forward

While maintaining arm stretch away from shoulder, while you inhale – move arm forward and across body (scapula protraction), as far as you can, with no pain. As arm crosses midline, turn arm so that pinkie is up. Hold breath for 2 seconds.

Exhale and move arm down to side while maintaining arm stretch away from shoulder. Repeat 3 times. Take 2 breaths with relaxed arm and shoulder.

Neck and Upper Back

While maintaining arm stretch away from shoulder – as you inhale, stretch arm forward to shoulder height. Keep it forward as you bend neck forward. Bend upper back forward. Hold breath for 2 seconds. Exhale as you come up. Repeat 3 times

Exhale and move arm down to side while maintaining arm stretch away from shoulder. Take 2 breaths with relaxed arm and shoulder.

Repeat all positions and qigongs with other arm

Advanced: Both Arms

Repeat each section with both arms at same time

  • Arms Forward
  • Arms Backwards
  • Arms to side and Backward
  • Arms to side and Forward: reach forward with palms facing each other until they touch at mid-line
  • Arms forward as you bend neck and back

If you want to learn about the 2 styles of Qigong that Dr. Finkelstein developed – https://qigong.acu-current.com/

Posture Qigong

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Key Benefits: Pain relief, increased ability to do daily activities and exercise and improved range of motion. Learn More

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