[u]Shoulder spine muscles across breast arm hand fingers[/u]
This exercise originated in meditating deeply on the muscles across the front of my chest that are under the breast layer (of a woman).
Lying down on one side with head and neck supported (probably in bed but could be on the floor)…
bend arm at the elbow keeping wrist straight and fingers and thumb straight and firmly aligned with lower arm…
raise elbow lifting through the shoulder so that elbow is about 6 inches from side and lower arm is parallel with bed/floor…
with alignment of hand/lower arm facing down to the bed/floor.
Hold – being deeply aware of the feeling in the shoulder joint.
Tap with firm fingers (4 held as a unit) of the other hand around the shoulder joint and along the collar bone working through stiffness and pain (NOT if body says this is wrong – deep awareness inside body is the guide to this) to gradually unlock it.
Move the hand (the one held parallel to the bed/floor) in a brisk ‘wave’ up and down keeping the wrist and fingers firm and aligned. (Keep tapping through any pain and stiffness in the shoulder being guided by body awareness).
Allow awareness to grow to include the muscles across back to the spine and along spine on the same side as the shoulder being worked.
Relax and rest with awareness.