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Jan 2020
2:57pm, 3 Jan 2020
15,534 posts
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Sharkie
I'll start with your last post:
'Found the plank with rounded shoulders v odd.'
Opposite from me! I found it useful as it's a version of what Jake my physio wants me to do before almost any upper body based exercise. I have naturally 'winging' shoulder blades (like a bloody chicken!) I would LOVE to have that nice flat rounded back I see on other people!
I need to pull the shoulder blades down and outwards to get that flatness - while keeping the chest open (tall order) Once I do it properly I find pushups much easier (ie possible).
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Jan 2020
2:59pm, 3 Jan 2020
15,535 posts
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Sharkie
Pity about down dog - wonder if Garfield has any advice?
You should be ok on any other sort of forward fold/bend - as long as the weight doesn't go through the arms.
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Jan 2020
3:02pm, 3 Jan 2020
15,536 posts
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Sharkie
AND - just take that beachball round at shoulder height, thinking of maintaining the shape, with shoulders down and arms lengthened but softened at elbows (that's what I'd say to a Pilates client)
I'd think of not letting the beachball touch my tummy - I mean 'mid-section'.
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Jan 2020
3:05pm, 3 Jan 2020
32,378 posts
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LindsD
Thank you. I don't think I can get to shoulder even. Will try.
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Jan 2020
3:05pm, 3 Jan 2020
5,048 posts
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Sweetie
Might help to do downward dog with blocks or even on a stable chair so there is less pressure through the shoulder Linds? I hope you manage to find a suitable alternative.
I enjoyed day 2, the poses are largely familiar but I am definitely lacking in 'flow' between the different poses, its making me feel quite aged!
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Jan 2020
3:07pm, 3 Jan 2020
32,379 posts
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LindsD
I just cannot get my arms above my head at all, Sweetie. It's not a pressure issue. So I can't get my arms in line with my spine, iyswim, and I'm worried about getting injured if I do something wrong. I can't feel the stretch that you feel in downward dog because I can't make the shape.
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Jan 2020
3:09pm, 3 Jan 2020
11,642 posts
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Garfield
It all depends on how (in what way) the shoulders are affected. Maybe start off with puppy pose (elbows on floor) and/or dolphin pose just kneeling instead of with legs straight.
I had to do Pilates to 'fix' my shoulders after my running crash in 2016 before I could do downward dog again. That enabled me to regain my range of motion and slowly strength in the shoulders, using the lying on back with small weights in hands and using the weights to slowly ease the shoulders up to increase the height at which I could raise my arms over my head. Did similar with arms out to the sides for the shoulders. After that, I had acupuncture done to free my shoulders so I can do reverse prayer again...it really did help.
Now I'm trying to build my right shoulder back up again so I can do archery again...I have a very nice compound bow but can't pull it yet, in spite of it having a very low draw weight!
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Jan 2020
3:11pm, 3 Jan 2020
32,380 posts
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LindsD
Have just tried and without popping shoulder up to compensate can get left arm up to about 75deg, where 90deg would be shoulder height iyswim. Sorry for hijacking thread.
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Jan 2020
3:12pm, 3 Jan 2020
32,381 posts
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LindsD
Thanks, Garfield.
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Jan 2020
3:13pm, 3 Jan 2020
11,643 posts
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Garfield
You're welcome Linds! 
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