Shoulder / Elbow

Function

  • Corrects “rounded” shoulder (scapula protraction). 
  • Corrects “raised shoulder”. 
  • Corrects shoulder joint impingement. 
  • Increases ability to move shoulder blade back (scapula retraction) and closer to spine.
  •  Lowers elevation of shoulder blade (scapula) and rib 3-posterior.
  • Leaning forward stretches pectoralis major and anterior deltoid. 
  • Lowering shoulder stretches scalenes and levator scapula, lowers elevated ribs, allows shoulder to hinge properly. 
  • Pulling the shoulder blades toward each other stretches pectoralis major and minor. 
  • Traction allows humerus to seat properly in shoulder, allows ulna to seat properly in elbow to allow arm to straighten fully (elbow extension).
  • Turning palm up (rotation) allows humerus to seat properly in shoulder, increases elbow rotation (supination). 
  • Pressing forearm into door frame strengthens rhomboids and anterior deltoid

Position 1 – Arm Bent

Position

Stand in doorway with left leg in front of right. Place left palm and inside of forearm on door frame. Place palm at ear level

Lower/relax left shoulder/shoulder blade. Stretch elbow away from shoulder (traction). Pull shoulder blade toward spine (retract scapulae). Lean forward through doorway

Qigong

Inhale. As you exhale, press left forearm into door frame with gentle, isometric pressure (no change of position).

As you inhale, stop pressing left forearm into door frame, but stay in the same position. Repeat 2 times.

On the 4th inhale, “take up the slack” – move further into stretch – traction, lean forward.

Position 2 – Arm Straight

Position

Position 1 starting position. Straighten elbow. Turn (rotate) arm so that palm faces up and pinkie faces wall.

Lower/relax left shoulder/shoulder blade. Stretch elbow away from shoulder as though you are reaching for something (traction). Lean forward through doorway

Qigong

Inhale. As you exhale, press left forearm into door frame with gentle, isometric pressure (no change of position).

As you inhale, stop pressing left forearm into door frame, but stay in the same position. Repeat 2 times.

On the 4th inhale, “take up the slack” – move further into stretch – traction, lean forward.

Position 3 – Arm Straight and Down

Arm Straight and Down

Same starting position as position 2. Lower arm so that it is almost by your side with elbow straight palm facing up.

Lower/relax left shoulder/shoulder blade. Stretch elbow away from shoulder as though you are reaching for something (traction). Lean forward through doorway

Qigong

Inhale. As you exhale, press left forearm into door frame with gentle, isometric pressure (no change of position).

As you inhale, stop pressing left forearm into door frame, but stay in the same position. Repeat 2 times.

On the 4th inhale, “take up the slack” – move further into stretch – traction, lean forward.