TOP
 »   » 

Shoulder Stretches

Warm-up postures useful for relaxing your upper back, shoulders and neck.
 

Shoulder Stretches are useful for relieving tightness in your upper back, shoulders and neck. You may also find that shoulder stretches can relieve stress and help clear your mind. Regular practice of Shoulder Stretches can increase the range of motion in your shoulders.
 
You can perform Shoulder Stretches in a seated pose, such as Easy Pose. You can also perform Shoulder Stretches in a standing pose, such as Mountain Pose, or while sitting in a chair.
 
As you perform the first exercise shown in the steps below, make sure you do not lift your shoulders. The stretch should only be a back and forward movement. The second exercise requires that you focus on the opposite movement. As you shrug your shoulders up and down, try not to move your shoulders forward or back. For both exercises, allow your arms to follow the movement of your shoulders, rather than participating in the stretch.
 
You should be careful performing Shoulder Stretches if you have a shoulder injury.
 
Variation 1
Steps:
Begin in Easy Pose.
Inhale and squeeze your shoulders back, bringing your shoulder blades toward each other.
(Visualize your chest opening and expanding.)
Exhale and bring your shoulders forward, creating space between your shoulder blades.
(Allow your arms to follow the movement of your shoulders.)
Repeat steps 2 and 3 three to five times.
 
Variation 2
Steps:
Begin in Easy Pose.
Inhale and lift your shoulders straight up toward your ears.
(Try to keep your shoulders from moving forward or back as you lift your shoulders up.)
Exhale and slowly lower your shoulders back down.
(Make sure you control the movement of your shoulders. Do not allow your shoulders to simply drop down.)
Repeat steps 2 and 3 three to five times.
 
Is there an exercise that is particularly helpful for increasing the range of motion in my shoulders?
You can perform shoulder rolls. With your arms hanging loosely at your sides, make circles with your shoulders. Roll your shoulders backward three to five times. Then repeat rolling your shoulders forward. Make sure you maintain a fluid motion and keep your shoulders relaxed throughout the exercise.
 
How can I release tension in my upper back and neck?
You can perform a stretch that resembles giving yourself a hug. Bring your right arm across your chest and reach for your left shoulder blade. Then bring your left arm under your right arm and reach for your right shoulder blade. Tuck your chin toward your chest. With each exhalation, soften your shoulders, elbows and grip. Hold the stretch for 15 to 30 seconds and then repeat, switching the position of your arms.
 
« Previous Next »
 
 
 
Share this page:

 

 

 
 
Copyright © 2015-20. All Rights Reserved
Yoga Vyayam

helpdesk@yogavyayam.com