Shoulder Roll on Stomach

Why do this?

The Shoulder Roll helps you become aware of and better able to isolate movements of your shoulder blades.

What it does for me:

This subtle forward and backward movement of my shoulder blades connects my shoulders with my spine. It softens my upper back both in and out of the saddle. It also opens up my chest in and out of the saddle.

Lying flat facing the floor, prop your chest by putting your upper body weight on your forearms and elbows,

Breathe - inhale through your breastbone and exhale through bottom of your shoulders.

Lock your pelvis by pulling your belly button towards your spine.

Keep your shoulder blades "down" throughout the motion.

Keep your neck and head in the same plane as your upper body. (No dropping, tilting, bending, etc. your neck and/or head.)

Go for the quality, not quantity, of movement.

Gently roll shoulders forward 15 times.
Gently roll shoulders backward 15 times.
You are looking for the feeling of moving your shoulder blades towards and away from your spine while the rest of your body remains stable and quiet by keeping your upper body weight on your elbows and forearms.
The amount of actual shoulder blade movement is subtle.
Keep the motion in your shoulders, out of your head and neck.
Remember to keep your neck and head in the same plane as your upper body.