Shoulder extension


Extension, an important movement for the shoulders and the spinal column, can be accomplished easily using a pair of ropes. This technique not only improves flexibility but also imparts strength. It is a rejuvenating exercise for the organs in the abdomen and chest.

Caution: Ensure that the rope is of mountaineering quality and that the window bars are strong enough to take weight.


* Take a pair of mountaineering ropes.

* Ensure the ropes are knotted properly and are of equal length.

* Knot the ropes on to the window bars at a height of about six feet, with the ropes about one feet apart.

* Stand upright with back to the wall and in line with the ropes.

* Flexing the arms, hold the rope with both hands.

* Holding the ropes, step forward and straighten the arms.

* Move the right leg back, placing the heel against the wall and toes touching the floor.

* Move the left leg in a similar manner.

* Grip the rope firmly, while keeping the arms and legs straight.

* Roll the shoulder outward, and gently bend the trunk back pushing the hips down.

* Tighten the buttocks and stay for about 15 to 30 seconds.

* Slowly, release the ropes, return to start and relax.

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Topics : #yoga

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