The first movement is called the Rhomboid Pushup.  Complete 5-10 repetitions.  Make sure that your fingers and elbow creases face forward, and keep your elbows straight.

We had a good storm this week to blow off all of the leaves of the frontyard tree.
I spent two hours raking and bagging.  The next morning I woke up with pain and pulling at my left shoulder blade.
I am sure that many of you can relate.
So, instead of waiting it out and griping about it all day, I took 15 minutes to work with the muscles and set freedom to my scapular sling muscles. Post session, no pain!
Below I have pics and video of the simple movements and stretches I went through to decrease the pain in my shoulder girdle.  
These are also great exercises to perform daily to combat shoulder blade, arm, and neck tension from computing, driving, hair styling, pushing strollers, carrying babies, etc.

After the rhomboid pushup, perform a shoulder stretch as shown here.

Repeat the rhomboid pushup 10 more times and then go into this next stretch, Quadruped Rib Twist.

Complete another cycle through of each, the rhomboid pushup, the shoulder stretch and the rib twist.  Finish up with some wrist stretches shown below.

It’s summertime and it’s hot.  This means short sleeves and tank top weather.  Recently I have had a few people ask me how they can get rid of the excess arm fat that seems to hang around like a turkey waddle, so I thought I would share:

First off, make sure that when you walk, swing your arms.  A natural walking pattern has a reciprocal arm swing (that means when one foot is moving forward, the opposite arm is moving back).  Not only is this a great waist slimmer, but an arm toner as well.  Make sure that your arms are in a neutral position: the elbow crease and the thumbs are facing forward. The action or work phase of the swing is backward (toning the triceps) and momentum will carry it forward again. Check out the arm swing in this gait pattern.

Here are 3 simple exercises that will get those arms ready for the spaghetti strap dresses, summer weddings and beach time fun!

I have been reading The Biology of Belief by Bruce Lipton.  Last night's chapter title: “It’s the environment, stupid” really struck a cord with my current consciousness on a physical, mental, spiritual and emotional level.  

Lipton is a cellular biologist and as a researcher has examined the mechanisms by which cells receive and process information.  He writes, “When I provided a healthy environment for my cells they thrived; when the environment was less than optimal, the cells faltered.  When I adjusted the environment, these ‘sick’ cells revitalized.”

He goes on to share how scientists started to veer from the environment model after Watson and Crick‘s revelation of DNA’s genetic code.  Genetic determinism has since become the belief of our modern culture: genes determine biology.  

Succumbing to the hypothesis that genes control our lives, we have an “excuse” to become victims of heredity.
Today’s diseases, like heart disease, diabetes, arthritis and cancer are not the result of a single gene, but a complex interaction of many genes and environmental factors.

The latest scientific research has debunked the hypothesis of gene control to show that “when a gene product is needed, a signal from its environment, not the emergent property of the gene itself activates the expression of that gene.” The birth of epigenetics (control above genetics) is the forefront of science.  What we now know is that "the DNA blueprints passed down through genes are not set in concrete at birth.  Environmental influences, including nutrition, stress and emotions can modify those genes."

The question I have asked myself is:  How can I create an environment within my being to allow my cells to be vital and healthy?

In my own personal quest, in the last two years I have directed my focus on creating an optimal environment for my wellbeing through alignment principles.  Consistent practice of alignment, and observation of my movement habits has lain the foundation for me to be more efficient in the use of my muscles and joints, to the lovely benefit of getting out of chronic low back and sacroiliac pain.

Here are some suggestions to optimize your environment:

• Stand more and sit less
  
• Get adequate sleep
  
• Hydrate: At least 8 glasses of water
  
• Notice your habits: change those that aren't serving you and continue the habits that enhance
  
• Get nutrition
  
• Avoid alcohol, caffeine and processed foods
  
• Meditate
  
• Walk
  
• Laugh
  
• Attend my Restorative Exercise class
  

In Restorative classes this week our focus is on the shoulder girdle. Here is an alignment tidbit from class:  What is the relationship of the motion of your forearm and your entire arm?  When our arms are resting at our sides, the elbow pits should be facing forward.  Are yours?  We should be able to maintain the position of said elbow pit as we move our forearm so the palm is facing down (this is called pronation).  Did you notice that your elbow pit moved?

Try this: hold arm so your elbow pit is facing the ceiling, pronate your forearm.  How far can you go?