Shoulder Squares

Why do this?

Opens up the shoulders and neck in terms of flexibility, range of motion, symmetry. It also releases and reduces tension, stress, soreness and pain in the shoulders and neck.

What it does for me:

Shoulder Squares make a huge difference in loosening up the knots in my shoulders and neck. Instead of my upper body being like a slab of concrete when I ride, I can now, sometimes, move my shoulders independently in all directions. The obvious, when my shoulders move independently, my horse’s shoulders move independently.
I do this exercise every time I think about it – while working at the computer, standing in line, driving, watching a movie, sitting on an airplane, where and whenever

This exercise can be done sitting or standing.

Breathe - inhale through your breatbone and exhale through the bottom of your shoulders.

Encourage neutral, not arched, spine.

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

Go for symmetrical range of motion.

First, warm up your shoulders by moving them up and round in a forward circle 15 times and then down and round in a backward circle 15 times.

Then:

Think of each shoulder as a square.
The center of the square is the peak of your shoulder blade.
The top, outer point of the square is the outer tip of your shoulder.
The top, inner point of the square is the bottom of the back of your neck.
The bottom, outer point of the square is the bottom of your armpit.
The bottom, inner point of the square is next to your spine underneath your shoulder blade. You want to “send out” a straight arrow from the center of the square, the peak of your shoulder blade, to each point of the square.

Do each movement alternating left shoulder, right shoulder until you have done the four directional movements in both shoulders.

From the center of the square, move the shoulder up and out diagonally as though you were sending a straight arrow out towards the top, outer point of the square at the end of your clavicle.
Repeat that motion 15 times.
From the center of the square, move the shoulder down and in diagonally as though you were sending a straight arrow to the bottom, inner point of the square towards your spine underneath your shoulder blade.
Repeat that motion 15 times.
From the center of the square, move the shoulder down and out diagonally as though you were sending a straight arrow out towards the bottom, outer point of the square at the bottom of your armpit.
Repeat that motion 15 times.
From the center of the square, move the shoulder up and in diagonally as though you were sending a straight arrow towards the top, inner point of the square towards the bottom of the back your neck.
Repeat the motion 15 times.


Progressive Variation:
Once you are moving the shoulder one diagonal at a time in each of the four directions,
combine the four separate movements into two - move the shoulder "through" the line of each diagonal, down and out to up and in, 15 times in both directions.
Switch to opposite shoulder and repeat the diagonal motions in both directions 15 times.
This variation encourages the shoulder to be able to push in and out of the motion quickly – very good ability to have while riding.