You know how you can be standing and shrug your shoulders up toward your ears and then pull them down again several times? As kind of a shoulder mobility warm up? Wellll this great move featured here is interesting because it is the *opposite* of shoulder shrugging in a way. . Instead of a non-moving torso and shoulders that slide up & down, here we are holding our shoulders still and sliding our torso up and down relative to them. Can you see that difference? . Another way of saying that is that normal standing shoulder shrugs are an “open chain” movement, and the shoulder shrugs I’m doing in this video are a “closed chain” movement. . I like these closed chain shoulder shrugs because they allow us to load our shoulders with more of our bodyweight, which provides the potential for strengthening adaptations. . As our shoulders depress down away from our ears (actually our torso is sliding UP relative to our shoulders), we are *concentrically* contracting our scapular depressor muscles (e.g. lats, lower trapezius, etc.) . And as our shoulders elevate up toward our ears (our torso is sliding DOWN relative to our shoulders), we are *eccentrically* contracting those same scapular depressors. . For the most effective work here, be sure to keep your elbows straight and keep your spine neutral. Maintaining this control takes some focus & practice, but once you hone in on it, you’ll ensure that you are isolating pure scapular elevation & depression, which is what we want! . Try several scapula elevations & depressions in a row until you start to fatigue. Then see how it feels to take this same scapular movement into the overhead position of downward dog! . Let me know how it goes if you try it! 💙 . . . . . #dandasana #shoulders #shoulder #lats @jenni_rawlings jenni_rawlings Jenni Rawlings

  • Jenni Rawlings You know how you can be standing and shrug your shoulders up toward your ears and then pull them down again several times? As kind of a shoulder mobility warm up? Wellll this great move featured here is interesting because it is the *opposite* of shoulder shrugging in a way.
.
Instead of a non-moving torso and shoulders that slide up & down, here we are holding our shoulders still and sliding our torso up and down relative to them. Can you see that difference?
.
Another way of saying that is that normal standing shoulder shrugs are an “open chain” movement, and the shoulder shrugs I’m doing in this video are a “closed chain” movement.
.
I like these closed chain shoulder shrugs because they allow us to load our shoulders with more of our bodyweight, which provides the potential for strengthening adaptations.
.
As our shoulders depress down away from our ears (actually our torso is sliding UP relative to our shoulders), we are *concentrically* contracting our scapular depressor muscles (e.g. lats, lower trapezius, etc.)
.
And as our shoulders elevate up toward our ears (our torso is sliding DOWN relative to our shoulders), we are *eccentrically* contracting those same scapular depressors.
.
For the most effective work here, be sure to keep your elbows straight and keep your spine neutral. Maintaining this control takes some focus & practice, but once you hone in on it, you’ll ensure that you are isolating pure scapular elevation & depression, which is what we want!
.
Try several scapula elevations & depressions in a row until you start to fatigue. Then see how it feels to take this same scapular movement into the overhead position of downward dog!
.
Let me know how it goes if you try it! 💙
.
.
.
.
.
#dandasana #shoulders #shoulder #lats

    @jenni_rawlings

    2 weeks ago
  • You know how you can be standing and shrug your shoulders up toward your ears and then pull them down again several times? As kind of a shoulder mobility warm up? Wellll this great move featured here is interesting because it is the *opposite* of shoulder shrugging in a way. . Instead of a non-moving torso and shoulders that slide up & down, here we are holding our shoulders still and sliding our torso up and down relative to them. Can you see that difference? . Another way of saying that is that normal standing shoulder shrugs are an “open chain” movement, and the shoulder shrugs I’m doing in this video are a “closed chain” movement. . I like these closed chain shoulder shrugs because they allow us to load our shoulders with more of our bodyweight, which provides the potential for strengthening adaptations. . As our shoulders depress down away from our ears (actually our torso is sliding UP relative to our shoulders), we are *concentrically* contracting our scapular depressor muscles (e.g. lats, lower trapezius, etc.) . And as our shoulders elevate up toward our ears (our torso is sliding DOWN relative to our shoulders), we are *eccentrically* contracting those same scapular depressors. . For the most effective work here, be sure to keep your elbows straight and keep your spine neutral. Maintaining this control takes some focus & practice, but once you hone in on it, you’ll ensure that you are isolating pure scapular elevation & depression, which is what we want! . Try several scapula elevations & depressions in a row until you start to fatigue. Then see how it feels to take this same scapular movement into the overhead position of downward dog! . Let me know how it goes if you try it! 💙 . . . . . #dandasana #shoulders #shoulder #lats https://scontent-frt3-2.cdninstagram.com/v/t51.2885-15/e35/65952361_150025289531407_2189354729215812008_n.jpg?_nc_ht=scontent-frt3-2.cdninstagram.com&oh=c7321d519b614bb4dd9cc858c8d05712&oe=5D5E34DD jenni_rawlings

    You know how you can be standing and shrug your shoulders up toward your ears and then pull them down again several times? As kind of a shoulder mobility warm up? Wellll this great move featured here is interesting because it is the *opposite* of shoulder shrugging in a way.
    .
    Instead of a non-moving torso and shoulders that slide up & down, here we are holding our shoulders still and sliding our torso up and down relative to them. Can you see that difference?
    .
    Another way of saying that is that normal standing shoulder shrugs are an “open chain” movement, and the shoulder shrugs I’m doing in this video are a “closed chain” movement.
    .
    I like these closed chain shoulder shrugs because they allow us to load our shoulders with more of our bodyweight, which provides the potential for strengthening adaptations.
    .
    As our shoulders depress down away from our ears (actually our torso is sliding UP relative to our shoulders), we are *concentrically* contracting our scapular depressor muscles (e.g. lats, lower trapezius, etc.)
    .
    And as our shoulders elevate up toward our ears (our torso is sliding DOWN relative to our shoulders), we are *eccentrically* contracting those same scapular depressors.
    .
    For the most effective work here, be sure to keep your elbows straight and keep your spine neutral. Maintaining this control takes some focus & practice, but once you hone in on it, you’ll ensure that you are isolating pure scapular elevation & depression, which is what we want!
    .
    Try several scapula elevations & depressions in a row until you start to fatigue. Then see how it feels to take this same scapular movement into the overhead position of downward dog!
    .
    Let me know how it goes if you try it! 💙
    .
    .
    .
    .
    .
    #dandasana #shoulders #shoulder #lats

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yogaewok - Lola 2 weeks ago

We were doing this yesterday- must be on the yoga wavelength 👏🏻👏🏻

loopin_lace - loopin_lace 2 weeks ago

great move, thanks for sharing! what shoulder muscles/movements is this working compared to a scap pushup?

margeaux_vittoria - Margeaux Fincher 2 weeks ago

Just did my first video on your website! Loved it 😍 I’ve been feeling kind of burnt out/bored with yoga but you’ve really reignited my enjoyment of it. Thank you 🙏🏼