In this sequence, we mobilise the spine to release tension in the thoracic (mid back) and alleviate pain in between the shoulder blades.
THE BIOMECHANICS OF THE SEQUENCE
This flow routine incorporates poses that mobilise the spine in all directions. In Child, Cat and Standing Forward Bend the spine is in flexion. The spine is extended in Cow, Puppy, Sphinx, Snake, Camel and Bridge. And we rotate the spine in Reclining 2-Knee Spinal Twist and Thread-The Needle. Mobilising the spine reduces stiffness in the mid back that can contribute to pain in this area.
As well as the poses that mobilise the spine, there are a couple of postures that open up the chest and the stretch the fronts of the shoulders. Releasing tension in these muscles is also great for alleviating pain in between the shoulder blades.
HOW TO GET THE MOST OUT OF THE SEQUENCE
Your objective in a gentle routine like this one is less to focus on alignment and more to move in any way that feels good to you and helps to free up restrictions. At no point should you be experiencing pain. Try to relax into the poses by deepening your breath.