Chaturanga Alignment Part 1

Chaturanga Alignment PART 1

3 Actions To Get Stronger

CHATURANGA ALIGNMENT FOR STRENGTH

Chaturanga is one of the most repeated poses in the modern yoga practice, and it happens to be one of the most challenging on the shoulders. It is highly beneficial to take a look at the mechanics of the posture. I have been studying this posture for over a decade, and I have to say chaturanga seems to be one of the most mysterious postures out there. So many teachers are offering “correct alignment” and throwing around “should’s” and “Shouldn’t’s” without taking a deep look at what is really happening. Part of why there are so many contrasting opinions is the simple misunderstanding that bones and muscles are not the same – or better put, alignment and muscle engagement don’t necessarily go hand in hand. When we say that the elbows are bent in chaturanga we are referring specifically to the structure or alignment of the pose, NOT the action of the muscles. If we are to pause in chaturanga and hold it as a posture, what are the muscles that stop the elbows from bending? You may have figured it out – the triceps. What do the triceps do? They straighten the elbows. So we can say pretty confidently that in chaturanga the elbows are bent, but we are trying to straighten them in order to stop or slow down movement. The same is true in the shoulder blades but because the shoulder blades aren’t as straight forward as bend and straighten most people have a cloudy understanding of what is happening there.

THE SHOULDER BLADES

What is happening at the shoulder blades in chaturanga? As for the structure, I would argue that they are retracted (closer together) and most likely in what is called upward tilt (Video Time Mark – 3:30) – shoulder blades climb up and over the top of the rib cage. These joint relationships are quite normal when you do a “seated row” with your elbows close in. If the hands are wider in chaturanga the shoulder blades are less likely to be in upward tilt and more likely to just be retracted. If you don’t follow this don’t worry, just know that the shoulder blades tend to move in specific ways when the arms move, and the video above will give you the visual of these actions. Lets keep it simple – the shoulder blades are retracted when in the bent elbow position. In order to slow down the movement you would have to try to protract your shoulder blades – move them a part – as if you were trying to push back up to plank pose. In the video above there is a great visual of my shoulder blades moving from retraction to protraction at the 4 minute marker. Just like the elbow joint, we can look at the shoulder blades and say the structural alignment is retraction, but the muscle action is the opposite – we are trying to protract the shoulder blades – this is what slows down or stops the movement at the scapula. In the video I use a term that I created for my Mentorship Mastery students, and have now integrated into my new yoga system called Chromatic Yoga. This term is called a Balancing Action – an engagement of the muscular system that apposes the structural alignment. When we engage the triceps while the elbow is bent, this is a “Balancing Action”. The primary muscles that create protraction are the Seratus Anterior. If the shoulder blades are retracted and we activate these muscles then again this would be called a Balancing Action.

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Yoga Alignment and Flow

THE DANCE

ALIGN AND REFINE YOUR FLOW

Develop your balance, increase your strength, and learn to transition gracefully between postures. This livestream immersion will help you increase your body awareness by taking you through weight shifting exercises and providing action base alignment while you move from one posture to another. With lifetime, unlimited access you will have the opportunity to refine your skills over time without the pressure of having to get it right the first time through the flow. If you are looking to transform the way you move, look no further, this immersion is perfect for you. The suggested level of practice is intermediate due to the heavy focus on transitions rather than static postures. 

Recommened do to the heavy emphasis on Chaturanga Alignment in throughout this immersion

Step 1 - External Rotation of Arms

To stabilize the arms in chaturanga, external rotation is highly effective. The arms will tend to internally rotate due to the activation of the pectoral major muscles. If we keep the pectoral major activated and oppose it with the external rotators of our rotator cuff group, then we create oppositional stability. Engaging two opposing muscle groups at the same time is not easy, it takes effort and coordination, however it is absolutely possible. In the above picture you see my biceps are facing out and hands are out as a result of that rotation. When the hands are on the ground they can’t move, so when you externally rotate the elbows will come inward. My suggestion is elbows vertical over the wrists, not touching your rib cage. Bonus- this often takes pressure off of the outer wrist.

Step 2: Depression of the Scapula

One way to stabilize the shoulder blades is to depress them down the back. In addition to stability this provides the added benefit of potentially relaxing the pectoral minor muscle which tends to get over used and abused from repetitive chaturangas. Depression of the scapula can be quite challenging if you are not a climber or actively work your lower trapezius and latissimus muscles. Our shoulder blades are often resting downward, but that is due to gravity, not strength. When depressing the shoulder blades be sure to think from the back muscles, because it is easy to press the front of your shoulder down the front of your chest resulting in upward tilt of the scapula as mentioned in the above video. Depression of the scapula can prevent upward tilt if done properly. 

Step 3: Protraction

Separating the shoulder blades away from one another and around the rib cage creates stability and resistance against gravity. While you will likely still be in retraction of your scapula in chaturanga, I am suggesting to actively resist in order to hold the posture or slow down the decent. This takes a tremendous amount of body awareness, so it is highly beneficial to practice this in postures like plank and forearm plank. These two postures have a fixed elbow joint making it easier to feel just the action of protraction. Also see Chaturanga Part 2 in order to learn how develop the body awareness necessary for this action. One tip I will offer is that it helps to think of puffing up the upper back. You may wind up activating the abdominals which can inadvertently support protraction. 

What is Next?

The best thing you can do for yourself when attaining new knowledge is to find ways to integrate it. Through the integration process you can develop proficiency of the techniques which allows you to access them on demand, and in more postures. How do you integrate them? This was a common question that came up after this video was released. I created a free follow up blog to support you in this adventure! Part 2 of this blog gives you 3 exercises to practice in order to become familiar with the actions so you can apply them to your practice of chaturanga. Thanks for stopping by, and please share this blog with others who you feel would benefit! 

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yoga pose alignment full wheel

YOGA ALIGNMENT: FULL WHEEL POSE THE 3 MYTHS DEBUNKEDFULL WHEELYOGA ALIGNMENT: FULL WHEEL POSEYoga alignment for Full Wheel Pose is anything but simple, but achieving an easeful expression of the posture in your body is most definitely attainable. We just have to break...

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Chaturanga yoga pose alignment and anatomy

Chaturanga yoga pose alignment and anatomy

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What is Yoga Alignment and is it important

What is Yoga Alignment and is it important to keeping my body safe? will it advance my yoga practice? You may have heard that there is a right and wrong way to do a pose, so what I am about to share might shock you…

read more
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Yoga Alignment and Flow

THE DANCE

ALIGN & REFINE Y FLOW

  • MOVEMENT TRANSFORMATION
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  • TARGETED STRENGTH
  • DEEP HIP OPENERS
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2020 IMMERSIONS

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THE SPINAL RESET

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JOURNEY TO BLISS

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  • MIND BODY TENSION RELEASE
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  • 12 ALL LEVELS YOGA CLASSES

$198.00 $118.00

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THE BREAKTHROUGH

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  • HIP BIOMECHANICS
  • EMPHASIS ON ARM BALANCES
  • 4 POST CLASS MEDITATIONS
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$298.00 $128.00

JOURNEY TO THE HEART

  • FULL BODY RESET
  • INCREASE BALANCE
  • ARM BALANCES
  • 4 GUIDED MEDITATIONS
  • ELEMENTALLY THEMED

$298.00 $118.00

KING PIGEON & HANUMAN

  • FLEXIBILITY OF HIPS
  • SHOULDER & SPINE MOBILITY
  • 4 GUIDED MEDITATIONS
  • 12 INTERMEDIATE CLASSES
  • HAMSTRINGS RANGE OF MOTION

$198.00 $128.00 

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The Key To Arm Balances

The Key to arm Balances

Learn the secret to balancing on your hands

 

The Secret is Simple

Finding ease in arm balances can seem like a mystery and it can be frustrating to figure them out while struggling to breathe in positions that feel constricting. The secret to arm balances is simple, but it is not always easy to put into action. Picture a balance scale, the old-fashioned kind. When both sides are even, the scale is “balanced.” There is no difference between a balance scale and your body, but it’s visually harder to understand. The center of the scale is where your hand meets your wrists.

Let’s think about crow pose for a moment. You will see in the picture to the right (or below if you’re on mobile or a tablet) a red line to show you where the shaft of a balance scale would be. I call the hips and legs the “back side” of the pose, and the heart and head the “front side.” In order for the back and front side to be equal we must lean forward quite a bit. This presents a bit of fear for many yogis, and for a good reason! You could easily lean too far, too fast. This is why it’s important to build strength in your fingers and wrists. The primary muscles that stop the body from leaning too far are the flexors of the wrists and fingers. I call these muscles “The Breaks,” and much like driving any vehicle, you will not feel safe without them! For this reason alone it’s super important to strengthen the breaks so that you build trust in yourself. As your trust builds, you will be willing to lean forward more and more into the strength of your wrists.  In my Handstand Training video, I provide some of my top exercises for “the breaks.”

When most people first try to lean forward they actually tend to sink, softening the elbow joints and melting the shoulder blades toward each other. This will make the posture heavy and will actually make it harder to balance. To be sure you aren’t doing this, film yourself or better yet find a teacher or friend to support you with visual coaching.

yoga arm balance with goats
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THE BREAKTHROUGH

ARM BALANCES & HIP OPENERS

Targeted Arm Balance & Hip Opening techniques

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yoga pose all 4's wrist strengthener

Step 1 - All Fours with a Block

First work with a block behind the forearms on all fours. To be clear this is a deep extension of the wrist, so be mindful. If you feel that your muscles are straining, back the block up an inch. The idea here is to grip the ground with your fingers which will activate the flexor muscles. Because the hand is in extension, the flexor muscles are elongated significantly, so gripping the ground could prove to be challenging.

chaturanga with block for wrist strength

Step 2: Chaturanga with a block

The next step is to work on lowering from plank to chaturanga with the block directly behind the forearm. I recommend only going down a few inches and trying to hold. You will notice that in my chaturanga and crow pose my elbows are only slightly bent. This will make it easier to stay lifted and light. The same is true for the fingers; keep gripping the ground! To Strengthen your wrist, I highly recommend Handstand Training

crow pose wrist strength and balance

Step 3: Crow Pose

Crow pose is significantly more challenging, so if this is new for you be sure to work with a teacher first (and a landing cushion would be an intelligent choice if you ask me). Apply the same action but go slower. Grip the ground and apply the breaks, then lean into that resistance. If you are more proficient in arm balances, you can try this in a posture like Ekapada Koundenyasana 2  or flying pigeon.

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Avoiding Wrist Pain

Wrist pain is common when people first start their yoga practice or arm balance practice. That doesn’t mean it’s a good thing, but it probably means the muscles that surround the joint are not strong and probably not balanced. The wrists are not a muscle you can simply work really hard a few times and see positive results. More likely you will strain the muscles if you go that route. Instead spend small amounts of time practicing these exercises but do them often. This is how I train my own wrists and I have had much success with feeling good over the course of 12 plus years of practicing handstands and arm balances.

Thank you for reading and watching! if you have questions, comments or requests please share them here!

-Matt

Handstand Strength Training

Learn the techniques that make Handstand fun, easy, and accessible! This collection of the top 12 most effective exercises will make you rethink how you approach handstand and what is possible so you can finally build the proper strength and awareness it takes to hold a handstand.

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yoga pose alignment full wheel

yoga pose alignment full wheel

YOGA ALIGNMENT: FULL WHEEL POSE THE 3 MYTHS DEBUNKEDFULL WHEELYOGA ALIGNMENT: FULL WHEEL POSEYoga alignment for Full Wheel Pose is anything but simple, but achieving an easeful expression of the posture in your body is most definitely attainable. We just have to break...

read more
Chaturanga yoga pose alignment and anatomy

Chaturanga yoga pose alignment and anatomy

Chaturanga Yoga Pose Alignment and Anatomy The Mystery FINALLY Revealed and ClarifiedCHATURANGAWHAT IS CHATURANGA AND WHY IS IT SO CONFUSING?What is the best alignment for Chaturanga? First let's start with what this pose is. Chaturanga is both a yoga pose and a...

read more
What is Yoga Alignment and is it important

What is Yoga Alignment and is it important

What is Yoga Alignment and is it important to keeping my body safe? will it advance my yoga practice? You may have heard that there is a right and wrong way to do a pose, so what I am about to share might shock you…

read more
5 Step Pigeon Pose Best Hip Stretch

5 Step Pigeon Pose Best Hip Stretch

5 STEPS TO MAKE PIGEON POSE THE BEST HIP STRETCH IS YOUR PIGEON LAZY? PIGEONDOES PIGEON POSE INCREASE FLEXIBILITYIs Pigeon pose the best hip stretch? The quick answer, it depends how you do it. Somebody told me recently on instagram that I was blessed with open hips....

read more
Neck And Shoulder Pain Relief 3 Step Release

Neck And Shoulder Pain Relief 3 Step Release

NECK & SHOULDER PAIN RELEIF THE 3 STEP RELEASENECK & SHOULDERSCAN SHOULDER TENSION CAUSE NECK PAIN?When someone comes to me complaining of neck and shoulder pain, they are usually rubbing their upper shoulder/neck area which are known as the trapezius muscle....

read more

Livestream Class Packages

Yoga Alignment and Flow

MOVE•BREATHE•RELEASE

Yoga, BREATHWORK & Meditation

  • Yoga: Transform the Body
  • Breathwork: Rejuvinate
  • Meditation: Awaken the Mind
  • The Trifecta of Yoga
  • 12 ALL LEVELS CLASSES 

Yoga Alignment and Flow

THE DANCE

ALIGN & REFINE Y FLOW

  • MOVEMENT TRANSFORMATION
  • ALIGNED TRANSITIONS
  • TARGETED STRENGTH
  • DEEP HIP OPENERS
  • 12 CLASSES: INTERMEDIATE/ADVANCED

$298.00 $98.00

back health online yoga classes

THE PULSE

BALANCE STRENGTH & FLEXIBILITY

  • SHOULDER STRENGTH
  • HEART OPENERS
  • HAMSTRINGS & BUTTOCKS
  • INNER THIGHS
  • 12 ALL LEVELS CLASSES 

$298.00 $128.00

2020 IMMERSIONS

back health online yoga classes

HIPS • HEART • HANDSTAND

  • HIP OPENERS
  • HEART OPENERS
  • HANDSTAND TECHNIQUES
  • BUILD COURAGE & STRENGTH
  • 12 ALL LEVELS CLASSES 

$298.00 $148.00

boundless freedom

  • SHOULDER & NEXT RELEASE
  • SHOULDER BIOMECHANICS
  • BALANCED STRENGTH
  • INCREASE RANGE OF MOTION
  • 12 ALL LEVELS CLASSES

$298.00 $128.00

BIRDS OF PARADISE

  • FLEXIBILITY OF INNER THIGHS
  • 4 GUIDED MEDITATIONS
  • LIVETIME ACCCESS TO ALL
  • LEADS TO BIRDS OF PARADISE 
  • COMPARTMENTS OF THE MIND 

$298.00 $128.00 

BEST STARTER PACKAGE

  • 6 YOGA CLASSES
  • 2 GUIDED MEDITATIONS
  • LIVETIME ACCCESS TO ALL
  • 6 PEAK POSTURES
  • 6 YOGA SUTRA THEMES

$148.00 $78.00

back health online yoga classes

THE SPINAL RESET

  • BACK & SIDE BENDS
  • TWISTS AND FORWARD FOLDS
  • SPINAL BIOMECHANICS
  • 4 POST CLASS MEDITATIONS
  • 12 ALL LEVELS CLASSES

$298.00 $128.00

JOURNEY TO BLISS

  • PHYSICAL MEETS SPIRITUAL
  • EXPLORE THE KOSHAS
  • MIND BODY TENSION RELEASE
  • 4 GUIDED MEDITATIONS
  • 12 ALL LEVELS YOGA CLASSES

$198.00 $118.00

BACK, NECK & SHOULDERS

  • 12 YOGA CLASSES
  • 4 GUIDED MEDITATIONS
  • LIVETIME ACCCESS TO ALL
  • 12 PEAK POSTURES
  • 12 YOGA SUTRA THEMES

$178.00 $128.00

October Livestream Yoga Classes

THE BREAKTHROUGH

  • HIP OPENERS
  • HIP BIOMECHANICS
  • EMPHASIS ON ARM BALANCES
  • 4 POST CLASS MEDITATIONS
  • 12 ALL LEVELS CLASSES 

$298.00 $128.00

JOURNEY TO THE HEART

  • FULL BODY RESET
  • INCREASE BALANCE
  • ARM BALANCES
  • 4 GUIDED MEDITATIONS
  • ELEMENTALLY THEMED

$298.00 $118.00

KING PIGEON & HANUMAN

  • FLEXIBILITY OF HIPS
  • SHOULDER & SPINE MOBILITY
  • 4 GUIDED MEDITATIONS
  • 12 INTERMEDIATE CLASSES
  • HAMSTRINGS RANGE OF MOTION

$198.00 $128.00 

Newsletter

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  • The Technique Pack: 15 Yoga Pose Breakdowns
  • Exclusive Online Course Discounts 
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Arm Balances: Protraction Action

arm Balances: Protraction

Finding Ease and Lightness in Arm Balances

 

ARM BALANCE STRENGTH BUILDING

Most who practice yoga have come to realize that the practice requires a certain physical strength that doesn’t necessarily coincide with the image of strength in our head. Every yogi has seen a physically in-shape gym goer walk into a yoga class and struggle in his/her first down dog. The reason for this is because there are tons of muscles in the body, and all of them have a purpose. The ones you see on the surface are called the superficial muscles, and their job is primarily to create big movements like swinging a baseball bat, jumping, climbing, etc. While many Yoga postures and transitions require the use of these muscles, the Deep muscles or stabilizing muscles are often most used. In this video, I go over the muscle groups that I find are most important for the majority of arm balances.

Serratus Anterior

The muscles I speak of in this video are the Serratus Anterior, and the 4 layers of abdominals (rectus abdominis, external obliques, internal obliques, and transverse abdominis). Serratus Anterior is incredibly important for many arm balances because it creates stability in the shoulder blades and moves the body away from the ground. In the “Handstand Strength Training” video I give exercises in plank pose to help students develop the strength of this muscle. When this muscle is fully engaged in plank the body is further away from the ground. The same is true in arm balances. Further from the ground begins to feel lighter and easier, and as mentioned in the video above, your wrists will feel better as well. The reason you feel lighter and more at ease when the Serratus Anterior is fully engaged is simple- all muscles have an easier time contracting when they are fully shortened. Think of your bicep muscle; isn’t it easier to hold a weight in your hand when your hand is closest to your shoulder vs halfway down at the “holding a tray” position. Part of this is the relationship to gravity but even if you changed the angle of your body that would still be the easiest position for the muscles to be engaged. This is the same reason why it’s easier to do a little tiny pull-up vs going through the full range of motion from straight arms all the way up to bent arms. If you are looking to build strength in the Serratus Anterior I suggest checking out either “The Breakthrough” or “The Chakras and The Elements”. Both immersion focus on strength building for arm balances. 

October Livestream Yoga Classes

THE BREAKTHROUGH

FOCUS: ARM BALANCES & HIP OPENERS

  • Build Upper Body Strength
  • Release Hip Tension
  • Learn Techniques to make hip opening and arm balances more accessible!
  • Experience the revelatory "aha" moments in the postures you struggle with
  • Uncover your range of motion and flexibility
  • Release low back tension through hip opening
  • 12 All Levels Live Asana Classes
  • Lifetime Unlimited Access to All

 

Arm Balances: The Core

The four abdominals have multiple functions including flexion (rounding) of the spine, twisting, side bending, stabilizing, and compressing/lifting inner organs (primarily the transverse abdominis). Depending on the pose, many arm balances require one or more abdominals to engage because of the shape, and because they have the ability to make the midsection more compact. The more compact you feel, the lighter you will feel because all the extremities tend to pull in closer to the center of gravity when the abdominals engage. What I am not going over in this video is the important role that your legs play within all arm balances. I will be releasing another video on Youtube soon showing you how the legs relate to the core. If you are interested in finding out when that video goes up, subscribe to my newsletter and I will let you know. Developing strength in the abdominals has long been a part of the fitness industry, but until recently it was purely for visual purposes. Most people associate having a six-pack with health, but the reality is that it’s more important to have core intelligence than strength. A little strength and a lot of awareness go a very long way, much further than a lot of strength and little awareness of how to use it. Developing strength through applied actions such as doing handstand, crow pose, or exercises that produce greater intelligence in your body is what I focus on in my handstand and arm balance practice. As a result not only do I feel strong in my asana practice but my back feels great, and I am able to apply the awareness to other activities that require body intelligence. For my favorite core strengtheners you click here, or if you are looking for free ways to learn, simply search youtube for how to strengthen the 4 muscles of the core (searching each muscle separately). Anyone who offers an application for the strength and not just the exercise is likely thinking along the same lines of “muscle intelligence” vs strength. Remember you want to know what the muscle does intellectually and know what it feels like in your body. That combination will make it easier to apply later on to your practice!

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CHAKRAS AND ELEMENTS

FULL BODY AWAKENING

  • Unlock Your Hips!
  • Awakem Your Arm Balance Practice
  • Detailed Ankle and Feet Articulation
  • Develop Low Back and Buttock Strength
  • Strengthen Your Core
  • Release S.I. Joint Pain
  • Release Neck Pain
  • The July Immersion Has it ALL
  • Each Chakra & Element is Paired with an Area of the Body and Muscle Group
  • 12 All Levels Live Asana Classes
  • 4 Live Guided Meditations

 

arm balance strength for shoulders

Plank at the Wall

Taking plank at the wall is one of the best ways to truly develop proprioception for protracting the shoulder blades. As mentioned in the video protraction is when you push the shoulder blades apart from one another and they move around your rib cage. This is an activation of the serratus anterior muscles which tend to require strengthening for most people. At the wall, you can focus on the action without the requirement of strength.

arm balance strength for crow pose

Flexion of the Spine

Flexion of the spine in arm balances requires the muscular activation of the rectus abdominals, obliques, and likely the deep core muscles. While it is possible to do arm balances with the core completely relaxed and still hold the postures, it tends to be easier with the recruitment of them. To develop strength in your core, I highly recommend my top exercises on the Handstand Training video. 

arm balance strength of the core

Crow With Protraction and flexion

Putting the two actions together might sound complicated but the two actions actually go hand in hand. Protraction makes spinal flexion easier to access and vice versa. I recommend first trying this in plank posture. If you haven’t yet watched the two blogs on Chaturanga, this is the best place to start integrating protraction into your arm balances. After you’ve worked with chaturanga, if you feel confident balancing crow then you can try applying these actions.

First Awareness, Then Strength.

It’s easy to try and jump ahead and go straight to our most challenging arm balance posture and try to apply new actions to it. This approach is okay but if you find that you are not getting it or not feeling a difference, it’s likely because your body needs to develop an awareness around the action itself before it can build strength. We need to create the feedback loop in our body from thought to action to sensation and back again. Once that feedback loop is established, strength can be built through repetition.

Thanks for joining me here. I hope these tips help with your practice and/or your teaching. Please share your comments, questions, or requests and I will get back to you.

-Matt

Handstand Strength Training

Learn the techniques that make Handstand fun, easy, and accessible! This collection of the top 12 most effective exercises will make you rethink how you approach handstand and what is possible, so you can finally build the proper strength and awareness it takes to hold a handstand.

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yoga pose alignment full wheel

yoga pose alignment full wheel

YOGA ALIGNMENT: FULL WHEEL POSE THE 3 MYTHS DEBUNKEDFULL WHEELYOGA ALIGNMENT: FULL WHEEL POSEYoga alignment for Full Wheel Pose is anything but simple, but achieving an easeful expression of the posture in your body is most definitely attainable. We just have to break...

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Chaturanga yoga pose alignment and anatomy

Chaturanga yoga pose alignment and anatomy

Chaturanga Yoga Pose Alignment and Anatomy The Mystery FINALLY Revealed and ClarifiedCHATURANGAWHAT IS CHATURANGA AND WHY IS IT SO CONFUSING?What is the best alignment for Chaturanga? First let's start with what this pose is. Chaturanga is both a yoga pose and a...

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What is Yoga Alignment and is it important

What is Yoga Alignment and is it important

What is Yoga Alignment and is it important to keeping my body safe? will it advance my yoga practice? You may have heard that there is a right and wrong way to do a pose, so what I am about to share might shock you…

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5 Step Pigeon Pose Best Hip Stretch

5 Step Pigeon Pose Best Hip Stretch

5 STEPS TO MAKE PIGEON POSE THE BEST HIP STRETCH IS YOUR PIGEON LAZY? PIGEONDOES PIGEON POSE INCREASE FLEXIBILITYIs Pigeon pose the best hip stretch? The quick answer, it depends how you do it. Somebody told me recently on instagram that I was blessed with open hips....

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Neck And Shoulder Pain Relief 3 Step Release

Neck And Shoulder Pain Relief 3 Step Release

NECK & SHOULDER PAIN RELEIF THE 3 STEP RELEASENECK & SHOULDERSCAN SHOULDER TENSION CAUSE NECK PAIN?When someone comes to me complaining of neck and shoulder pain, they are usually rubbing their upper shoulder/neck area which are known as the trapezius muscle....

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