September’s form tip is taken from an old newsletter of
Teresa’s. Shoulder alignment is so important that I
wanted to have it for you to read this month.
Correct linear alignment of the shoulder with hip joint is important because
it is an easy way to isometrically work your back and shoulder muscles
throughout the day (which burns glucose) as well as your stomach! Your
posture will improve and you'll prevent "back fat" from accumulating
between shoulder blades and at base of neck. When your shoulders roll
forward, you inactivate muscle attachments on the shoulder joint and on
the spinal column. Additionally if you allow your fanny to release from
tucked position, you inactivate the lower spinal muscle attachments as
well hip attachments ...which then creates imbalance between the
shoulder and hip and stomach. Improper shoulder rotation and linear
alignment not only lessens results...it can also cause a person to bulk or
thicken in their waist, torso and/or upper thigh...so concentrate,
concentrate...it is well worth the results. Always remember to tuck fanny
with KLT and keep those shoulders rolled out and back! Eventually it will
become second nature!
· Plie Sequence, arms should always "pull" behind the ear (keep
fanny tucked) with hands in donut fingers facing to center of body at or
behind shoulder joint (not in front of shoulder) with elbows pushing
forward so that the hands and elbows are in perfect alignment with the
shoulder joint AND the hip joint. Anytime you reach arms above the head,
the wrists should twist so that the palms are facing forward... make sure
that the elbows straighten and arms are BEHIND your ear (keep fanny
tucked!) so that your hands, shoulders and hip joints are in perfect
alignment. Then during "in/out" sequence, your wrist should be directly
above your elbow and your elbow should be in perfect alignment with your
shoulder... when opening "out" make sure that you open ALL the way
behind the ears. Most remember to keep the fanny tucked with KLT going
down with gravity but it is even more important to tuck more and push KLT
again right before coming UP against gravity!
· Balance Sequence your place the thumb into the back to "push"
torso forward as you pull shoulders back for correct linear alignment of
shoulder to hip. Outstretched arm should be tight with wrist, elbow and
shoulder in perfect alignment. Don't forget to tuck the fanny with each
lateral leg raise!
· Thread the Needle think to tighten the back muscles to hold spine
and shoulders in proper alignment. Don't forget to keep KLT with
supportive leg AND tuck fanny each time you lift knee upward (both in U-
swings and at end of cross-cross back lift). Keep the upper body totally
isolated from the lower body. Keep your shoulders "square" to front wall
during entire movement sequence.
· Hoe Downs the upper body needs to stretch upward with shoulders
back and chest forward. Tighten the tummy with a little fanny tuck each and
every time you lift the knee. (concentrate on using the stomach muscles
rather than the leg muscles as you lift knee) Concentrate on keeping the
upper body isolated from the lower body and maintain correct shoulder roll
out. When lifting the knee, make sure to keep the knee and ankle in perfect
alignment and lift your knee in a straight line aiming at your shoulder (most
common error is lifting the knee to center of body with foot slightly outward
from knee.
· Primary Back Stretch first thing in the morning, mid-afternoon and
before bed. PBS "forces" correct linear alignment when both arms are
behind your back and are "pumped". Another way to gain greater benefit
from PBS is to push weight into your thumbs when going over to flat back
position and pull elbows up toward the ceiling. Make sure to keep
shoulder and hip joints in perfect parallel position (linear alignment) and
keep the knees in KLT position for optimal results.
* During any of the floor movements make sure to keep your shoulders
rolled out. This will keep your upper spine totally flat on the floor (reason
why I have you put your hands on your rib cage instead of on the floor). Try
this warm-up movement to achieve correct positioning: Lay on back with
knees bent, hip width apart and toes forward. Reach above head with
arms close to the floor with palms facing ceiling in a fist (be sure to tuck
fanny and keep lower spine flat on the floor). Inhale deeply as you reach
above head (keep fanny tucked!), then pull elbows to side of body keeping
arms close to the floor and twisting wrist so that your palm faces towards
center of body. Exhale as you pull. Inhale reach/exhale pull for 4 times. At
end of each pull your shoulders should be touching the floor with wrist at
top of shoulder as close to the floor as possible with elbow in perfect *A*.
Teresa’s. Shoulder alignment is so important that I
wanted to have it for you to read this month.
Correct linear alignment of the shoulder with hip joint is important because
it is an easy way to isometrically work your back and shoulder muscles
throughout the day (which burns glucose) as well as your stomach! Your
posture will improve and you'll prevent "back fat" from accumulating
between shoulder blades and at base of neck. When your shoulders roll
forward, you inactivate muscle attachments on the shoulder joint and on
the spinal column. Additionally if you allow your fanny to release from
tucked position, you inactivate the lower spinal muscle attachments as
well hip attachments ...which then creates imbalance between the
shoulder and hip and stomach. Improper shoulder rotation and linear
alignment not only lessens results...it can also cause a person to bulk or
thicken in their waist, torso and/or upper thigh...so concentrate,
concentrate...it is well worth the results. Always remember to tuck fanny
with KLT and keep those shoulders rolled out and back! Eventually it will
become second nature!
· Plie Sequence, arms should always "pull" behind the ear (keep
fanny tucked) with hands in donut fingers facing to center of body at or
behind shoulder joint (not in front of shoulder) with elbows pushing
forward so that the hands and elbows are in perfect alignment with the
shoulder joint AND the hip joint. Anytime you reach arms above the head,
the wrists should twist so that the palms are facing forward... make sure
that the elbows straighten and arms are BEHIND your ear (keep fanny
tucked!) so that your hands, shoulders and hip joints are in perfect
alignment. Then during "in/out" sequence, your wrist should be directly
above your elbow and your elbow should be in perfect alignment with your
shoulder... when opening "out" make sure that you open ALL the way
behind the ears. Most remember to keep the fanny tucked with KLT going
down with gravity but it is even more important to tuck more and push KLT
again right before coming UP against gravity!
· Balance Sequence your place the thumb into the back to "push"
torso forward as you pull shoulders back for correct linear alignment of
shoulder to hip. Outstretched arm should be tight with wrist, elbow and
shoulder in perfect alignment. Don't forget to tuck the fanny with each
lateral leg raise!
· Thread the Needle think to tighten the back muscles to hold spine
and shoulders in proper alignment. Don't forget to keep KLT with
supportive leg AND tuck fanny each time you lift knee upward (both in U-
swings and at end of cross-cross back lift). Keep the upper body totally
isolated from the lower body. Keep your shoulders "square" to front wall
during entire movement sequence.
· Hoe Downs the upper body needs to stretch upward with shoulders
back and chest forward. Tighten the tummy with a little fanny tuck each and
every time you lift the knee. (concentrate on using the stomach muscles
rather than the leg muscles as you lift knee) Concentrate on keeping the
upper body isolated from the lower body and maintain correct shoulder roll
out. When lifting the knee, make sure to keep the knee and ankle in perfect
alignment and lift your knee in a straight line aiming at your shoulder (most
common error is lifting the knee to center of body with foot slightly outward
from knee.
· Primary Back Stretch first thing in the morning, mid-afternoon and
before bed. PBS "forces" correct linear alignment when both arms are
behind your back and are "pumped". Another way to gain greater benefit
from PBS is to push weight into your thumbs when going over to flat back
position and pull elbows up toward the ceiling. Make sure to keep
shoulder and hip joints in perfect parallel position (linear alignment) and
keep the knees in KLT position for optimal results.
* During any of the floor movements make sure to keep your shoulders
rolled out. This will keep your upper spine totally flat on the floor (reason
why I have you put your hands on your rib cage instead of on the floor). Try
this warm-up movement to achieve correct positioning: Lay on back with
knees bent, hip width apart and toes forward. Reach above head with
arms close to the floor with palms facing ceiling in a fist (be sure to tuck
fanny and keep lower spine flat on the floor). Inhale deeply as you reach
above head (keep fanny tucked!), then pull elbows to side of body keeping
arms close to the floor and twisting wrist so that your palm faces towards
center of body. Exhale as you pull. Inhale reach/exhale pull for 4 times. At
end of each pull your shoulders should be touching the floor with wrist at
top of shoulder as close to the floor as possible with elbow in perfect *A*.
Shoulder Alignment