Rolling your shoulders is one way to get your shoulder muscles back into balance. It help them get “un-stuck.” What do I mean by “rolling”? Just watch the little video below.

I demonstrate how easily you can start making circles with your arms–2 different moves–that will help the muscles all around your shoulder. This gets the circulation going. It gets your muscles cooperating again. It will help relax your back and “massage” your arms.

Pay attention to the feelings in your shoulders, upper body and arms as you do these movements. Don’t worry if you hear a little “clunking.” That just means there is some imbalance. You may notice that it becomes less over time as your muscles get used to working together again.

If it’s very difficult to do these movements, then only do them to the best of your ability and comfort level until your shoulder muscles and joints become used to moving again. And remember: It’s your body and you always have to make the decision about what’s best for you.

Here’s the video.

At the same time, the muscles in your back get overstretched and so they complain.  (They hate being stretched too far!)  They give you pain to call your attention to the fact that something is wrong.

Collapsed posture also causes lower back pain, headaches and migraines, constipation and lots and lots of other problems.  It’s a primary cause of “old age.”

You had wonderful posture when you were very young and with a bit of help from you, you can have it again.

Watch this whole video through to the end before you try this movement.  At the end, the teacher will demonstrate how to come out of the movement.

You can use a towel rolled into a tube and folded towels for supports for your head.  If you need to adjust the size of your “tube” it’s easy to just unroll the towel a bit.

I will always believe that massage is the best thing to help muscles relax but stretching is the next best.  So, here’s something that’ll help you get “unstuck” and relieve your stiff back.

Are you familiar with the stretches called “cat” and “dog?”  I’ve also heard them called “camel” and other variations.  Sometimes they are done on all fours, on the floor, but I’m going to share a seated version with you.  If you are so stiff that it’s hard to get on the floor, you will appreciate this version.

These are good movements because they get your spine moving from front to back and your ribs moving.  These movements warm the muscles of your back and whole torso, or trunk.  They get your circulation going and can help to strengthen your back.

Here is the seated version:

• Move to the the front edge of a firm, solid chair or seat.
• Sit with your feet flat on the floor, one in front of each hip, toes pointing straight ahead.
• Point your thumbs forward and rest your hands at the side of your chair, hanging your hands near your hips.
• Lift your chest.
• Slowly squeeze your shoulder blades together while you “stick your butt out” and lift your chin toward the ceiling.  This movement should make your back be a “C.”
• Move slowly and thoughtfully.
• Pause there for a second and then start to reverse the move.
• Allow your chin to tuck toward your chest and your back to round outward (in the opposite direction of where you were.)
• Hold in your stomach while you move forward, too.
• You can continue doing these “C’s” and “reverse C’s” in a sequence, one after the other.
• Always pay attention to your body and move slowly and thoughtfully.

Please note: If either move causes real pain in your back, just  flex only to that point.  With practice, it will become easier and you will gain more movement.

There are many ways for your back to round outward.  You might notice that you can cause your upper back to curve, near your shoulder blade.  You can also curve the middle of your back.  Your lower back can also curve outward.  What does this mean?

Your spinal bones give you flexibility.  That’s how they were designed. When you move, move as many different ways as you can.  Try to get as many different joints and muscles moving as you can.

These 2 moves flex your spinal bones and will help strengthen your whole upper body, too.

We are all supposed to be able to move like this.  You could when you were little.  With some help from you, your body can become more flexible again.  Doing these movements thoughtfully will help you become more comfortable and function better and will help relieve the stiffness in your back.

1. It relaxes the muscles around your chest, ribs, shoulders and neck.  These are the same muscles that get tight and cause headache symptoms.
2. Yoga helps reduce your stress.  When you’re feeling all stressed, your muscles “clamp down” on nerves that go to your head.
3. It helps strengthen the muscles of your backside, and makes you long and strong; it creates muscular balance.  A strong back and a long, strong body helps you have good posture.  Good posture, with your head over your body instead of out in front, reduces headaches.
4. Yoga gets your circulation moving and that helps move the metabolic (body) wastes out of your body.  It reduces swelling which can also be a cause for head pain.
5. It helps you become more “in tune” with your body.  When your muscles start to complain or your head starts to hurt, you will be able to figure out the cause and correct it.
6. Yoga can help reduce your blood pressure, but if you are having high blood pressure headaches, you’d better get to a doctor immediately!

Yoga is a full-body stretching and strengthening movement program with a lot of benefits.

If you take a class, always remember:  It’s your body.  If a move doesn’t feel appropriate to you, or feels like it will make your head hurt or your headache feel worse, DON’T DO IT.  Instead, practice a different movement (pose) or breathing.

So, yoga helps take the pressure off the muscles around your head and neck, and helps you relax, and reduces stress, and improves your breathing (shallow breathing could also be a cause of your headaches by not giving you enough oxygen.)

That’s how yoga can help you get rid of your headaches.

But first, are you wondering why you would want to stretch those muscles?  It’s because short muscles in the front of your body very often cause pain in the back of your body (and headaches, too.)

It’s “cause and effect.”

Short front muscles are the cause of your pain.  The pain in your back, arms, neck and head is almost always caused by short anterior (front) muscles.  Your pain is the symptom.  Pain means something is not right.  Pain can mean that shortened muscles are pulling you out of balance.

So, back to the stretching…

Gravity will work with you, instead of against you, if you use this simple tool to stretch:  a long, thin, foam noodle.

The foam noodle is also called a swim noodle, or a foam roller.  Kids use them to play in the water.  They are sold in many stores and only cost a few dollars.  I’m going to tell you how to make your own roller, too, in case you can’t find one.

This foam noodle is about 5 or 6 feet long, and about 4 or 5″ across (diameter.)

Put it on the floor.  Lay on it lengthwise, so the noodle is behind your spine and head.  The whole length of your spine (and your head) is supported on the noodle.  There will be some “leftover” noodle between your legs and over your head.

And, just lay there.

How simple is that?

While you are on the noodle, let your hands be at your sides.  Put the outside edge (baby finger) of your hands on the floor.  Better still, place the back side of your hand on the floor (palm up.)  If this hand position is hard to do, that just means the muscles in your chest are tight.  It will get easier as they relax over time.

And, just lay there.  In about 5 minutes, you will notice that your shoulders are much closer to the floor.

Gravity is pulling your shoulders back.  Gravity is now your friend!

If you don’t have a foam noodle, you can make something similar with a long towel.  Roll the towel tightly lengthwise into a tight tube.  Tie it so it will hold its’ shape.  You can tie it with plastic bags or strips of cloth.  Use your long towel tube as your “noodle.”  It will work the same way.

As you become comfortable being on your noodle, you might notice that your shoulder blades are becoming more “free.”  The muscles around them are loosening up.

You can even squeeze your shoulder blades toward the noodle.  When you do that, you are strengthening the muscles between your spine and shoulder blades.  (If you do that more than just 2 or 3 times to start, your muscles may get achey from being worked in a way they aren’t used to.  Gradually build up the number of times you squeeze your shoulder blades to your spine.)

When your back is stronger and the muscles in the front of your body are more relaxed (lengthened,) your body will be in better muscular balance.

You will feel better and you will have less pain in your back and arms, and you will have fewer headaches.

And, that’s a good thing.

“Because You Deserve to Feel Better!”

The muscles in the front of our bodies shorten and become “tight” because those are the muscles we use in shortened positions most of the time.

You sit with your legs bent and in front of you.  You work with your and hands in front of your body.  And, if your posture is not the best, you also have your head in front of your body most of the day.

How do short front muscles cause headaches, back pain, pain in your neck or arms?

Simply like this.  When any of your muscles are tight, they pull on other muscles and cause them to be stretched.  Muscles which get over-stretched complain–they give you pain.

Stretching will help you get your muscles and body back in balance.

Here are some simple stretching tips.

Use gravity.  Let gravity help you.  It can be your friend.  You know how the force of gravity is always pulling you forward and down?  If you lay down on your back, and let your arms drop gently backward, that same force will pull them farther back and help stretch your chest and front-of-arm muscles.

It is so much easier to do a stretch while gravity “assists” you, when you are laying down, rather than when you are upright.

You can stretch your chest and arm muscles at the edge of your bed.  Be on your back and let your arms “fly” like a butterfly, in gentle wide swoops.  You can also stop at various points and just let your arm be pulled by gravity as you feel the your chest and arm muscles lengthen.

There are experts who suggest holding a stretch for a long time.  And, there is at least one expert (who is very good) who says never stretch longer than 2 seconds.  We’re not talking about a bounce, but a 2-second stretch.

The 2-second rule is to keep the muscle from saying, “Hey, I’m being overstretched!  Gonna tighten up so I don’t get injured!”  But, I still have to admit that if a stretch feels good and appropriate (no pain) I do hold my own stretches longer.

I would suggest going with your body wisdom.

If the stretch you are doing feels beneficial to you, if it feels useful and is doing what you want it to do, go ahead and hold it for the time that feels best to you.

“Because You Deserve to Feel Better!”