Shoulder Roll and Chest Open
Prepare the shoulders for gentle arm movement.
Starting Position
Sit or stand comfortably. Arms relaxed, chin level.
Step-by-Step Movement Instructions
- 1Lift your shoulders gently toward your ears.
- 2Roll the shoulders back and let them settle. Do this five times, without squeezing them down.
- 3Bring the arms forward to a comfortable height, elbows soft.
- 4Open the arms a little to the sides, then return. Repeat three times.
Practice Duration
Five shoulder rolls and three small openings.
Breathing Cue
Breathe in as the arms open and out as they return, or use natural breathing.
Supported & Seated Variation (Path A)
Sit throughout. Keep the hands lower than shoulder height, or leave out the opening.
What to Notice During Practice
Notice whether a shoulder creeps upward as you open the arms.
Shoulder pain, chest pressure, numbness, or symptoms down an arm.
Sit down safely if you feel light-headed or unsteady. There is never any reason to push through pain or discomfort.
Video Demonstration
Official video demonstrations for Exercise 9 are currently being filmed with certified senior practitioners.
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