On Wednesday, I talked about preparing myself for the rigors of travel. On to the trip!
Metro rides are perfect for hanging and shoulder movement. Stephen Goldberg, in Clinical Anatomy Made Ridiculously Simple, reminds us that “shoulder movement depends not only upon the movement at the Glenohumeral (GH) joint, but also upon movement of the scapula.”
Posterior musculature of the GH joint
A host of muscles including trapezius, pectoralis muscles, deltoids, supraspinatus, infraspinatus, and more help to stabilize the humerus bones in the GH joint, lift the arms overhead, and rotate the scapula in order to achieve a hang. Stretch, stabilize, and strengthen comprehensively with a hang!
Hanging in the Metro
How? Step onto the Metro (Mind the gap!), and grab the overhead bars, keeping feet on the floor and shoulders depressed (relaxed down). Resist the urge to allow the shoulders to hike up to your ears or conversely to pull them down towards your pockets. Keeping the chest in line with the pubic symphysis, begin transferring more and more weight off of your feet and into your hands/arms until you notice that one of the above alignment points begins to buckle. Congrats, you’ve found your edge! So hang out and get a little comfy for a moment.
The upside is that even on the most crowded of metros, the higher bars tend to be the least popular (most people scrambling to sit as if enacting a game of musical chairs). So there is usually room for a hand or two to practice your hang.
Not ready to hang? Try warming up your shoulders with a Yoga Tune Up® exercise, Halo Arms, to being priming your limbs for hanging. Note: if you have shoulder pain or hear clicking, crackling, etc please see your doctor or physical therapist. Read the rest of this blog post »