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Which Way Should Your Shoulder Blades Go

by Baxter

Let’s talk about the shoulder blades today. Recently, while evaluating my newest batch of teacher trainees during their teaching intensive, I was surprised to hear the instructions to “move the shoulder blades toward the pelvis” when the arms were in the overhead position, such as in Urdhva Hastasana. I heard it in Warrior 1, in Utkatasana, in Downward-Facing Dog, and virtually anytime my young wards had the arms overhead. And I flinched each time they uttered it, which just about every one of them did for the four classes they taught. Without naming names, I should mention “always move your shoulder blades down your back” is an instruction that I have heard on many occasions from very experienced teachers. These trainees did not hear me utter such words, but I realized that some of their instructors were still using this outdated understanding. This is too simplistic, as it is not what actually needs to happen for healthy movement of the arms overhead and it can actually restrict the mobility of the shoulder joint for most students.

If you look at photos of Mr. Iyengar in the classic “Light on Yoga,” you can see that he is not doing that. His shoulder blades are clearly moving towards his arms, not away from them. (I refer you to the following plates: 12, 23, 42, 91 and 96.) So what is going on here, or more accurately, what is going on with the shoulder blades when the arms go overhead?

When your arms are hanging at your sides, your shoulder blades have several common ways they move: sliding upwards is called elevation, such as when you shrug your shoulders; sliding slightly downwards, called depression, like when you tug the bottom of a shirt downwards; sliding them apart or side ways, called protraction or abduction, like when you give yourself a hug; and squeezing them together called retraction or adduction, like when doing the Cobra with a doorknob.

Shoulder Blade in Neutral (Mountain Pose)

In these four basic movements, the shoulder blades don’t rotate much. Instead, they slide around in the general way they sit on your back upper rib cage. But in addition to those movements, there are two more movements that require a bit more imagination on your part, since we can’t quite see what is going on under the skin and muscles. The first happens when you take your arms overhead, whether forward and up or out the sides and up. It is called upward rotation of the scapula.  There is usually a bit of elevation of the entire shoulder blade from its neutral position, like in Mountain Pose, and a bit of protraction. But more noticeable is the out and up swing of the shoulder blade that allows for the greatest reach of the arms overhead.

Rotating Shoulder Blade

The opposite action is required to get the arms back down to your sides, and is called downward rotation. It is likely that a bit of depression of the shoulder blade and retraction also accompanies this action.

My teacher Donald Moyer refers to the rotational movement of the shoulder blades as “traffic circles.” Depending on which way the arms are moving or how they are positioned on the body, the traffic around the outer edges of the circle will flow in one direction the other. As an example of how you might imagine this, you might start with your awareness at the lower tip of your right shoulder blade. You can likely reach around and feel this with your fingers of your left hand. When your arm goes overhead, the traffic flows up the outer edge, across the top edge from right to left, and down the inner edge back to the lower tip of the shoulder blade. You might have to imagine there is a central pivot point in the shoulder blade, and the traffic causes the shoulder blade to rotate around that point. Then the traffic flows in the opposite direction as the arm comes down to Mountain pose position.

You might be asking yourself if there are times when saying “move the shoulder blades down the back” would be appropriate? And the answer is yes. For instance, with new students who have hunched shoulder blades that are semi-permanently elevated and forward rounded, you might have to ask, show and encourage them to depress the shoulder blades in Mountain pose.  I will keep a slight feeling of downward movement even as the arms approach the 90 degree mark, such as in Warrior 2 pose. In Warrior 2, there is a bit of upward rotation of the blades, but mostly protraction or widening away from the spine. The downward movement is helpful for those with the tendency to hike the shoulders in these lower arm positions.

But so what if you draw your shoulder blades down the back when they are overhead? What’s the big problem? Well, as your arms and shoulder blades swing up, the upper arm bone, the humerus, rolls slightly outwards, so as to have a better contact with the shoulder blade. If you then pull the “shoulder blades towards the pelvis”, the shoulder blades start to downwardly rotate, the arm bone pulls down with it, and the shoulder joint gets narrowed and pinched, meaning that the soft, non-bone structures can get pinched in an unhealthy way. I dislike demonstrating this “wrong” way of doing it for my students, because it quite literally pinches my gleno-humeral joint.

Having a clearer understanding of how the shoulder blades change positions on the rib cage will be very helpful to you as you try some of the shoulder openers we share with you because so many of them work more effectively if you encourage the upward rotation, protraction and elevation of the scapulae I have shared with you here today (see Featured Sequence: Opening Tight Shoulders and future posts about the individual poses). 

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Floaters eyes go away

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For Professional Massage Reno Is The Way To Go

By Mattie Knight

Massage is an umbrella term that encompasses all processes that involve manipulating the body. Generally, this process entails pressing, rubbing, and manipulating muscles, tendons, ligaments, and the skin. It has diverse origins and a long history in some of the earliest civilizations. No single location can be considered to be the source of this technique. To get a good session of massage Reno is a place worth making a visit to.

Therapists can use different parts of their body to manipulate those of their clients. Hands and fingers are the commonest organs used by most therapists. However, elbows, forearms, and feet can be used. The service is delivered in form of light strokes or may involve force like in the use of deep pressure.

Different people attend session for different purposes. People are attracted to this process because of its relaxing effect. This reason ranks highly to some people. The body feels relaxed and stress-free after a session. Those who seek relaxation usually do so after work, during free time, or when on vacation. It is one of the most profitable exercises in the luxury industry and companies make a lot of money from it.

The second reason for involvement is that it has medicinal capability. Many medical practitioners suggest the procedure to patients alongside conventional treatment. Some among the medical conditions that massage has been known to help relieve when applied alongside conventional treatment include cancer, headaches, sports injuries, and anxiety among many others. Although patients report some positive results, the field of science has not been able to identify any practical medicinal benefits of this exercise.

There are many types of techniques for massaging the body. Each technique has a different origin, but some share places of origin too. This process can be done on a single organ of the body such as the back, head, arms, feet, or stomach. Also, it can be done on the whole body at the same time. Some people enjoy the process simply because it offers them a sense of empowerment, caring, and comfort.

Many ways have been used to categorize massage. As a result of that, there are many types depending on the criterion used for classification. Some among the most common types include deep, sports, trigger point, and Swedish massage. Most of them employ common methods of application which include stroking, tapping, kneading, vibrations, and circular movement.

Although the process is filled with enjoyment, it can be risky in certain circumstances. Certain medical and health conditions also magnify the risks involved even further. It is advisable for people suffering from open wounds, burns, vein thrombosis, severe osteoporosis, and fractures among other related conditions to avoid getting massaged.

Serious medical complications can arise if people with the conditions named above get massaged. Service providers vary in the amount they charge per session. Usually charges are made per session. The location and kind of facility can influence the cost a lot. Enthusiasts usually go for sessions on monthly or weekly basis.

About the Author:

If you are looking for information about massage Reno locals can check out the web pages online here today. Additional details are available at http://www.doubleedgefitness.com now.

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Why Go To A Foot Clinic

By Rosella Campbell

Everyday, your work makes use of your feet in order to accomplish what you have to do. But then unlike the face, this part of the body is often forsaken. But then in truth, this part of the body is very much important to be overlooked. If you take into account the function it performs, you will realize the importance of keeping them healthy.

Whether you walk, run, exercise, or just stand, all of these activities will be more pleasant and engaging when you have a healthy feet. And in order to benefit from this pleasant experience, you need to pay attention to them everyday. One way of doing so is by visiting foot clinics. Speaking of this, there is Toronto foot clinic.

These clinics are the most knowledgeable about giving this significant part of your body the best care and attention. So before you encounter any kind of foot problem, it is best to consult them about what to do in order to maintain the health of your feet. This is actually not just about feeling good too, because if you do not pay attention to them, you would encounter several foot problems as well.

With all the bones and the complex framework of tendons, muscles, and ligaments, it is able to carry the weight of your whole body. Take note that all these parts are at work. So you need to afford for it the attention that it needs. Given their stressful function, they naturally need it so that they can carry out its function well.

If you forsake caring for it, then the numerous problems related to it would be your price. Speaking of these issues, some of the most common are fungal infections, foot odor, ingrown toenails, corns, cracked skin, fallen arches, and damaged bones. Not to mention, these things cause your mobility to be reduced, but most of all, they will give you severe discomfort.

So in order to avoid them, afford of some prescription from an orthotic clinic. They will provide you with practical tips which will really work you good. Already included to that is the daily routine which must be observed along with certain services and products such as foot massage, custom orthotics and many more. Now, some of the advice which they will give you are the following.

With them, you can be sure that you feet will be given the comfort and care that they deserve. But then, you also have to observe the following practices. One is wearing the correct type and size of shoes fitted for your feet. This will save you from painful walking and from several other concerns. Another is afford a walking exercise in order to strengthen them.

Aside from that, one significant thing that is almost always forgotten is washing the feet at the end of the day or during taking a bath. Basically, this aspect is very important since it rids of the microorganisms that live in this area due to the sweating. And still another important point is to moisturize them by a natural emollient. This is so that scaling and other issues will be avoided.

So with those, you can be sure that you will be far from having foot problems. But then equipping it with more care and protection which are offered by orthotic professionals would be a lot better. So if you have any concerns about them, you can go to an orthotic clinic at once to deal with them appropriately.

About the Author:

You can get useful tips for choosing a Toronto foot clinic and more information about a reputable clinic at http://www.dufferinfootclinic.com right now.

Why should you go for that ketogenic diet plan

The right ketogenic diet advises intake of healthy foods that have a high fat content and much less carbs along with proteins. It is stated to have been effective in preventing diseases most notably epilepsy, cancer and others. It's a extremely helpful process that burns excessive body fat within your body whilst delivering it with energy levels aiding it to be consistent even if you are failing to take on meal.

The goal of the ketogenic diet is to aid the body get into a ketosis, a condition in which it utilizes fats to produce energy rather than the typical carbs. This can be the process it makes use of to manage seizures within epileptic people and especially children.

A ketogenic diet is a diet program currently in use across the world and started to achieve acceptance from the 90's.This diet plan suggests a huge amount of fat in a food plan and a 1 fourth of the combination of proteins along with carbohydrates. The majority of people can then again consider precisely why the necessity of exchanging carbohydrates with fats and lower the intake of proteins. Fats have no influence over blood sugar levels while proteins do when a great deal of it is taken.

Fifty six percent of your increased proteins will likely be changed into glucose with the remaining part going to insulin. This will certainly stop the human body from using up excessive fats and it because of this cannot enter a ketosis. Foods recognized to have a great content of carbs for example potatoes, bread and the like will have to be excluded from your diet.

The diet plan is not however quite simple to begin and get used to as your body will need to adapt to several adjustments. Start with reading through ebooks on ketogenic diets to get information on how it really works and in addition speak to your physician if you have a few doubts. This diet is not as pricey as most people think. As a matter of basic fact, you might typically think it is cheaper than ones own ordinary eating habits. Ketogenic diet will use every drop of water in your body. Therefore, it is recommended that you keep your body hydrated by taking in a lot of water.

This diet may not be popular with many people as it goes against exactly what many believe. This doesn't give you a provision with regard to fresh fruits along with nutritional vitamins that many people feel are effective in preventing illnesses, despite a typical saying 'an apple a day keeps the doctor away'. A number of doctors haven't much information on our bodies and diet and for that reason have recommended people who enjoying a lot of fats can lead to conditions such as high blood pressure, because fat isn't digestible and as a consequence obstructs the arteries.

They however don't recognize that any time fat is actually taken with lower energy providing foods, it will be made use of as the source of energy for your human body and for that reason there won't be any chances of accumulating and blocking arteries. A lot of fat sensitive individuals, especially girls, will be cautious on attempting this diet for fear of an increase in weight.

About the Author:

By Matthew Cantor

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The Get Up and Go Test

by Baxter

Transportation by Melina Meza

A while back I shared with you a study done that looked at “transfer” ability as a predictor of longevity (see From Independence to True Longevity). Today while reading “Putting Prevention into Practice,” AAFP Journal, Dec. 15th, 2012, Vol.86, #12, one of my medical journals, I came across a brief article on preventing falls in community-dwelling older adults. “Community-dwelling” means living at home, not in a care facility. As I read some of the recommendations from the US Preventive Services Task Force (USPSTF), I came across a test I had not previously heard of: the timed Get-Up-and-Go test. According to the  USPSTF, this is a way to assess the risk of falling by testing the ability of a person to "get up out of an armchair, walk 3m (10 feet), turn, walk back, and sit down again." It seems the average healthy adult older than 60 years can do this in an average of 10 seconds or less. As I think about in connection to the four skills of healthy aging, strength, flexibility, balance and agility, the test requires some use of all four of those skills.

By the way, if you’d like to read more about the four skills of healthy aging, we have quite a bit of material on them here on our blog, including an overview about strength called Strength and Aging, another overview about flexibility called Flexibility and Aging, yet another overview about balance called Aging and Balance, as well as an introduction to the concept of agility called Yoga for Agility.

Other than vitamin D supplementation, which the USPSTF felt to have a moderate net benefit in preventing falls, the only other proactive therapy to reduce the risk of falls that the USPSTF recommended was exercise or physical therapy regimens. They feel there is convincing evidence for these two approaches, and, as we have discussed many times before, yoga has similarities to both. So get the word out to your friends and family over 65 to start, continue or increase their exercise regimen by adding some yoga to the mix!

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