"Wall or L-Hang" to Release Stiff Shoulders & Back

"L-Hang" using available prop

"Upright Plank" stretch with heel press

This week's simple position, called the "Wall or L-Hang" is recommended for prenatal and almost anyone who is experiencing back or shoulder tension. As I mentioned last week, it can even be performed 39,000 feet above the ground in an airplane---if you can find a sturdy wall near the restrooms. Office workers will also find this position an effective release from desk work, as well as beach volleyball players who effectively prepare their bodies for the reaching and lunging actions that occur during the actual games.

• Physically---To enjoy the benefits of the "Wall or L-Hang" locate a sturdy wall or fence, or even a table, chair back or hedge where the hands can be placed at about hip-height. Make sure that the index fingers are pointing straight up as you step back away from the support and lean slowly forward to begin bending the hips to form a 90-degree angle, or L-shape. Align the feet pointing forward directly under the knees and hips with the second toe in line with the shin bone. Take a deep breath and allow the rib cage to expand three-dimensionally as the tail bone lifts in a forward tilt of the pelvic basin. At the top of the inhalation straighten the arms and legs to actively hug the muscles to the bones, and then release the upper arms externally (away from center) to fully open the tops of the shoulders and press the bottom tips of the blades into the back. With each inhalation extend the hips away from the hands to lengthen the muscles along the spine, shoulders. and back of the legs. Remain in this shoulder and back-body stretch for 8-10 slow and deep breaths. To come out of the "Wall Hang" with an extra calf and Achilles tendon stretch, inhale the hips down and forward, leaning against the support until the torso is in a straight line, forming an "Upright Plank. " Look up as you press the tail bone down toward the heels of the feet as they ground into the earth. Breathe.
  
• Mentally---Stay focused on the sound and even rhythm of each deep breath, attempting to make each one smoother than the breath before. Notice the opening stretch in the shoulders and hamstrings, pausing as soon as resistance is felt. Allow each deep breath to be completed with a thorough exhalation that softens and releases muscle and joint tension.
• Spiritually---The spiritual significance of leaning on a stable source of support cannot be overlooked because we all need someone or something to lean on at times when we are weak. I can think of no worthier source of constant and stable support than my loving and merciful God, who is always present and reaches out to connect with me every day through His Holy Spirit within. As you are leaning against an outward, physical support in "Wall or L-Hang" remember that walls or fences crumble, "but the Lord shall endure forever." (Psalm 9: 7, KJV) Commit these verses below to memory for times when you need to be reminded who to lean on and where to place your trust.             Namaste,  plf
  

"Trust in the Lord with all thine heart; and lean not unto thine own understanding. In all thy ways acknowledge Him, and He shall direct thy paths." (Proverbs 3: 5-6, KJV)

"The Lord is my strength and my shield; my heart trusted in Him, and I am helped; therefore my heart greatly rejoiceth; and with my song will I praise Him. " ( Psalm 28: 7, KJV)

"What time I am afraid, I will lean on Thee." (Psalm 56: 3, KJV)

"...And whoso trusteth in the Lord, happy is he." (Proverbs 16: 20b, KJV)