The Alexander Shoulder Roll increases flexibility and range of motion in the shoulders.
Practice: Begin lying on your side in fetal position with your arms perpendicular to the body, hands stacked on top of each other. Remember to stack your hands exactly on top of each other – this is important, so that you begin in the correct position. When your hands are stacked, your shoulders are also. Place a folded towel or blanket under your head for comfort, if needed.
Keeping your fingers as close to the floor as possible for you, stretch your top arm out and gently move it along the floor or as close to the floor as you can in a half circle above your head towards the lower back, then move it back in the same direction breathing deeply. This is an arc, not a circle. The hand goes around and over your head, towards your butt and then back again.
Repeat 4 times with deep breathing then switch to the opposite side.
Do this exercise every day faithfully, and in as little as 7-10 days, your range of motion and comfort will increase.
Hands stacked on top of each other.
Keeping fingers as close to the floor as possible.
