shoulder alignment

Dave,

We usually advise against rolling back both shoulders at once, primarily because it is easy to end up arching the back. Most people also find that one shoulder at a time works better. But if you much prefer doing both at once and you find it more effective for your body - and, as you said, you are very careful to not arch back in the lumbar spine - then feel free to do so.

Maya
Instructor, Esther Gokhale Wellness Center

I watched the google video and have ordered the book.  I was very impressed by 'one shoulder at a time' roll back.  I've always struggled to get kids to not lever their shoulder blades back with their arms.  One shoulder sat a time allows them to better concentrate on the correct coordination - after all there are a lot of muscles involved.  Thanks Esther! 

I, too, find that most students can pay attention to the movement better if they roll only one shoulder at a time. I explain to them that they are charting new (old!) territory especially as they move their shoulder blade backwards in the shoulder roll. If they work two shoulders at the same time they tend to do the movement "mechanically" and end up in the same place they started. Some students seem to do fine rolling both shoulders simultaneously, ending up with better alignment and no sway in the low back, so there isn't any hard and fast rule about this.