In this video we focus on releasing tension in the rhomboids, or the area between the shoulder blades. We'll cover three movements that will stretch and alleviate tightness around your scapula all the way up to your neck.
Equipment: tennis or lacrosse ball. A tennis ball will be softer while a lacrosse ball will be more intense. A yoga block is a helpful tool, but not required.
1) Rolling out your rhomboids.
Lying on your back place the ball between your right shoulder blade and your spine. Rest your body weight down and extend your arms out as if you were about to make a snow angel. If this is enough for you, hold here. Otherwise carefully roll up and down. To intensify further, lift your hips. This is when the block can come in handy - if you'd like, place it under your hips. After moving your arms around and pausing in any intense areas, readjust and find a new point that needs attention. Repeat on your left side.
2) Quadruped Rotation.
On all fours with hands shoulder-width apart, push down into the left hand and bring your right hand behind your head. As you inhale, rotate your chest open to engage the rhomboids and squeeze your shoulder blades together. Don’t let your hips do the work – make sure the rotation comes from the upper back. As you exhale, bring your right elbow to tap your left wrist. Be sure you keep your left arm straight and don’t bend at the elbow. Repeat ten times on each side.
3) Eagle Arms.
Come to a comfortable seated position with your spine as upright as possible. Thread the right arm underneath the left and try to bring your palms together. From here, drop the elbows down and let the hands draw away from the face. This will broaden the upper back and stretch the space between the scapulas. After several breaths, gently release your arms. Before we transition to the other side, first let your head softly drop over towards the right shoulder. Be sure your shoulder isn’t coming up to meet your head – your shoulders should be relaxed. Allow gravity to do this stretch for you and breathe along the left side of your neck. Hold for several breaths and repeat Eagle Arms on your left side, followed by leaning your neck to your left shoulder.
MacKenzie’s Bio
Work hard, find softness. MacKenzie Miller will leave you feeling as if you have flirted with gravity and laughed with the divine. Students are instantaneously transported away from the hustle of their daily lives, allowing their mat to be an arena reserved for cultivating inner peace.
MacKenzie is a certified personal trainer and yoga instructor. Her teaching combines thorough understanding of alignment and anatomy with the joy of balance and movement. She engages deeply with her students and her classes are thoughtfully sequenced, creating a safe space to have fun and explore, work hard yet find softness.
No aspect of the modern practice experience is left untouched. All will leave energized, grinning and humming at the end.