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Exercises for Self-Care:
Arm/Shoulder Rotations
These classic "Rolf-Yoga" Arm Rotations are effective for dealing with
many shoulder problems:
Goals:
• connect the arms to the mid-back
• differentiate arms from shoulder blades
• release tension between shoulder blades
• open and lubricate the shoulder joints
• lengthen intrinsic muscles in the arms
• de-rotate internally rotated shoulders
Lie on your back, with arms extended to your sides, breast level.
Extend arms out with palms facing the floor.
Raise arms towards each other, maintaining an easy tension through your
arms and making sure you are dropping the weight of your arms back
through your shoulder joint. Be aware of keeping your back in contact with
the floor and letting your arms rise easily towards each other until that
place where your chest begins to constrict. Slowly lower your arms to one
inch above the floor.
***This basic action will be repeated in each position below.***
• Rotate your arms from the shoulder joint so palms face toward your feet.
Repeat action above.
• Rotate your arms from the shoulder joint so palms face the ceiling.
Repeat action above.
• Rotate your arms from the shoulder joint so palms face toward your
head.Repeat action above.
• Rotate your arms from the elbow joint so palms face the ceiling.
Repeat action above.
• Rotate your arms from the elbow joint so palms face towards your feet.
Repeat action above.
• Rotate your arms from the elbow joint so palms face the floor.
Repeat action above.
Arms are now in their beginning position. “Slide the dime along the floor”
and bring hands to rest on your belly.
Arm/Shoulder Rotations
These classic "Rolf-Yoga" Arm Rotations are effective for dealing with
many shoulder problems:
Goals:
• connect the arms to the mid-back
• differentiate arms from shoulder blades
• release tension between shoulder blades
• open and lubricate the shoulder joints
• lengthen intrinsic muscles in the arms
• de-rotate internally rotated shoulders
Lie on your back, with arms extended to your sides, breast level.
Extend arms out with palms facing the floor.
Raise arms towards each other, maintaining an easy tension through your
arms and making sure you are dropping the weight of your arms back
through your shoulder joint. Be aware of keeping your back in contact with
the floor and letting your arms rise easily towards each other until that
place where your chest begins to constrict. Slowly lower your arms to one
inch above the floor.
***This basic action will be repeated in each position below.***
• Rotate your arms from the shoulder joint so palms face toward your feet.
Repeat action above.
• Rotate your arms from the shoulder joint so palms face the ceiling.
Repeat action above.
• Rotate your arms from the shoulder joint so palms face toward your
head.Repeat action above.
• Rotate your arms from the elbow joint so palms face the ceiling.
Repeat action above.
• Rotate your arms from the elbow joint so palms face towards your feet.
Repeat action above.
• Rotate your arms from the elbow joint so palms face the floor.
Repeat action above.
Arms are now in their beginning position. “Slide the dime along the floor”
and bring hands to rest on your belly.
®
