Wellness Wednesday 11/27

Shoulder Blade Stretch - Eagle Pose

This week‘s stretch is great for upper back tightness, especially for those with tight shoulder blades(scapulae). It is the upper portion of the Eagle Pose in yoga and can be quite effective. 

This stretch works on the rhomboid group, which contains the rhomboid major and rhomboid minor, and the latissimus dorsi muscles. The rhomboid major arises from the spinous processes of the thoracic vertebrae T2 to T5 as well as the supraspinous ligament. It inserts on the medial border of the scapula, from about the level of the scapular spine to the scapula's inferior angle. The rhomboid minor arises from the inferior border of the nuchal ligament, from the spinous processes of the seventh cervical and first thoracic vertebrae, and from the intervening supraspinous ligaments.Together with the rhomboid major, rhomboid minor retracts the scapula when trapezius is contracted. Acting as a synergist to the trapezius, rhomboid major and minor elevate the medial border of the scapula medially and upward, working in tandem with the levator scapulae muscle to rotate the scapulae downward.

The latissimus dorsi originates from spinous processes of thoracic T7–T12, thoracolumbar fascia, iliac crest and inferior 3 or 4 ribs, inferior angle of scapula and inserts on floor of intertubercular groove of the humerus. The latissimus dorsi is responsible for extension, adduction, transverse extension also known as horizontal abduction, flexion from an extended position, and internal rotation of the shoulder joint.

  1. Place right elbow on left elbow. 
  2. Now take your left hand and interlace it around the right arm. 
  3. In this position you can apply more pressure to feel your upper back opening. 
  4. Hold the end position for 20-30 seconds. 
  5. Repeat on the other side. 

We want to hear about your results with this particular stretch! 

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