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Bold shoulders

  • Published at 06:50 pm July 19th, 2018
Shoulder stretches

5 yoga poses to reduce shoulder pain

Shoulders are an intricate system of joints, tendons and muscles that allow for a complex array of movements, from scratching your back to throwing the perfect pitch. Because they are used for such a variety of motion, they frequently incur problems with instability or impingement of the soft tissue or bony structures in shoulders, resulting in pain.

A number of factors can contribute to shoulder pain, the most prevalent cause being rotator cuff tendinitis. This is a condition characterized by inflamed tendons. Other causes of shoulder pain are impingement syndrome (where the rotator cuff gets caught under the acromium), injuries to another location in your body- usually the neck or bicep, several forms of arthritis, torn cartilage, broken bones, or a stiffness in tendons ligaments and muscles, leading to a “frozen shoulder”, and serious conditions such as a spinal cord injury or a heart attack. 

Yoga poses can be beneficial to open and release tension not only in shoulder area but also in the chest and upper back areas. Tightness in the upper chest causes the shoulder to hunch and weakens these muscle. Yoga can help prevent the slumping of the spine by lengthening it for an overall better posture. Yoga asanas can help strengthen or stretch your muscles in the shoulders, neck and upper back region. It is the best result for frozen shoulder pain.

Shoulder stretches

Shoulder stretches

Do these stretches before doing yoga poses, because yoga postures require a base level of strength flexibility, balance, body awareness and coordination to accomplish.

While standing or sitting a padmasana or sokhasana, reach behind your back and grab the wrist or elbow of the other arm. Inhale and slowly pull down until you feel a good stretch in the affected shoulder. Breathe normally, and hold the position for 30 seconds to 1 minute. Do other side with same way and do this stretch at least 3 times in a day.

Thread and needle pose

Thread and needle pose

It stretches and opens the shoulders, chest, arms, upper back and neck. It releases the tension that is commonly held in the upper back and between the shoulder blades. This pose also provides a mild twist to the spine, which can help to remove the shoulder pain.

Begin in a tabletop position, with your knees aligned with your hips. Walk the left hand forward as for as you can and thread the right arm under it. Rest your right shoulder and your right cheek on the mat. Take a normal breath and relax into the pose as it gently stretches the shoulders, arms, upper back and neck. Hold this pose for 30 seconds to 1 minute. Switch sides and repeat.

Camel Pose

Camel Pose

This yoga posture adds flexibility and strength to the shoulders, chest, back and neck.

Kneel on the mat and place your hands on the abs. Your knees should be in line with the shoulders and the soles of your feet should be facing the ceiling. As you inhale, draw in your tail-bone toward the pubis as if being pulled from the navel. Now raise your arms and arch your back, arms and plans are straight parallel with feet. Drop your neck and keep normal breath and hold this posture for 30 seconds to 1 minute.  Breathe out and slowly come back to the initial pose.

Bridge pose

Bridge Pose

This opens the chest, heart and shoulders. It stretches the spine, the back of the neck. It provides relief from stress and fatigue which help relieve shoulder pain.

Lie on your back and bend the knees such that the feet are flat, the thighs and feet are parallel and keep your hands on the sides at this stage. Inhale, lift up your hips and support your back with hands. Retain the head and shoulders on the floor and lift the hips up as much as possible, ensure you get a nice arch of the upper back as well. Breathe normally, and hold this posture 30 seconds to 1 minute. Gently release the hands, back and relax.

Inclined plane

 This upward plank will stretch your shoulders, chest and neck while also strengthening the muscles that support your shoulders.

Sit on your mat with your legs out in front of you and your feet together. Extend your arms out behind your hips and place your palms on the mat with your fingers facing towards your body. Inhale and press into your hands and feet to lift your body up. Press your inner thighs together. Lift with your chest and hips, pulling away from your writs. Try to chin drop and lengthen your neck. Now keeping normal breath and hold for 30 seconds to 1 minute. Slowly release your back, hip and relax.Inclined plane


If you just injured your shoulder, applying ice will help reduce swelling in the 48 hours after an injury. Heat, on the other hand, is used to treat chronic conditions.

The writer is a Registered Yoga Teacher with Yoga Alliance USA. Check out his website at www.saldinyoga.com