Yoga for Shoulder Pain: The Best Moves to Alleviate Discomfort
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Millions of people suffer from shoulder pain every year. Whether it’s from an injury, overuse, or arthritis, the pain can be debilitating.
If you’re one of those people, don’t worry – yoga can help! In this article, we will discuss the best yoga poses for shoulder pain.
These moves are designed to alleviate discomfort and improve your range of motion. So if you’re looking for a natural way to ease your shoulder pain, look no further than yoga!
The benefits of yoga for shoulder pain
One of the most common areas of the body to experience pain is in the shoulders. This is often due to poor posture, repetitive motions, or muscle imbalances.
Yoga can be an effective way to address shoulder pain. Through a combination of stretching, strengthening, and breathing exercises, yoga can help to release tension in the shoulders and improve range of motion.
It can also help to improve posture and increase awareness of how we hold our bodies throughout the day.
There are many different yoga poses that can be beneficial for shoulder pain, but some of the most effective include the cat-cow pose, the downward-facing dog pose, and the eagle pose.
Practicing these poses on a regular basis can help to reduce pain and stiffness in the shoulders, and improve overall mobility.
Before we get to the list of yoga for shoulder pain poses, let’s take a quick look at what causes shoulder pain.
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What causes shoulder pain?
Shoulder pain is a common complaint that can have a variety of causes.
The shoulder is a complex joint that is made up of the interaction of three bones: the scapula, the clavicle, and the humerus. The shoulder joint is further supported by a network of muscles, ligaments, and tendons.
Because of its complexity, the shoulder is susceptible to a range of injuries and anatomical problems that can cause pain.
Common causes of shoulder pain include rotator cuff injuries, bursitis, impingement syndrome, and adhesive capsulitis. Less common causes include fractures, dislocations, and tumors.
In many cases, shoulder pain can be treated with conservative measures such as ice, rest, and physical therapy.
However, more severe cases may require surgery. A thorough evaluation by a qualified physician is the best way to determine the cause of shoulder pain and develop an effective treatment plan.
Yoga for Shoulder Pain Stretches
These stretching exercises target the muscles and joints around the shoulder, helping to release tension and improve range of motion.
To do a basic shoulder roll, start by sitting up tall with your shoulders relaxed. Then, slowly roll your shoulders forward and back several times.
You can also try rolling your shoulders in circles or from side to side.
Shoulder rolls are a great way to release tension in the neck and shoulders. They can also help improve your posture.
So the next time you’re feeling tense, try doing a few shoulder rolls. You’ll be surprised at how much they can help relieve stress.
To perform a yoga neck roll, start by sitting in a comfortable position with your spine straight. Then, slowly roll your head to the right, leading with your chin.
Continue rolling until your head is facing behind you. Hold this position for a few deep breaths before slowly rolling back to the starting position. Repeat on the other side.
Remember to move slowly and mindfully, and to focus on your breath throughout the exercise. If you feel any pain or discomfort, stop immediately and consult your doctor or a qualified yoga instructor.
Cross Body Arm and Shoulder Stretch
For this stretch, start by sitting up with your back straight. Take your right arm and stretch it across your chest with your arm straight and your palm facing backward.
Then take your left arm and grab your right arm at about the elbow, and pull your arm closer to your body. Hold the stretch for several seconds. You should feel this stretch through your shoulder and shoulder blade.
These yoga stretches can help relieve shoulder pain and improve range of motion. Practice them regularly to keep your shoulders healthy and strong.
Yoga Poses for Shoulder Pain
There are many different yoga for shoulder pain poses that can help to stretches and strengthen the muscles.
These yoga poses can be helpful for people who want to improve their flexibility and overall strength.
To begin, come onto all fours with your hands and knees shoulder-width apart. As you inhale, arch your back and look up towards the ceiling, letting your belly drop towards the floor. This is Cow Pose.
On the exhale, round your back and tuck your chin to your chest, curling your tailbone under and moving into Cat Pose.
Continue alternating between these two poses, moving with your breath for 5-10 deep inhales and exhales.
The Cat/Cow Pose is not only a great yoga for shoulder pain pose, but it also helps to massage the organs in the belly and improve circulation throughout the body.
Downward Dog Pose
The Downward Dog Pose is a fundamental yoga pose that offers a range of benefits, including improved flexibility and stress relief.
To perform the pose, start in a standing position with your feet hip-width apart. As you exhale, bend forward at the hips and place your hands on the ground shoulder-width apart.
Walk your hands forward until your body forms an inverted V shape. Make sure that your arms are straight and that your heels are pressing into the ground.
To deepen the stretch, press your pelvis toward the ceiling and lengthen your spine. Hold the pose for five to ten breaths before slowly returning to standing.
The Eagle Pose is a great way to stretch the muscles and tendons around the shoulder. It can also help to improve your range of motion and flexibility.
To perform the Eagle Pose, begin by standing with your feet together. Then, raise your right arm and wrap it around your left arm, bringing your palms together.
Next, bend your knees and lower yourself into a squatting position.
Remember to keep your spine straight and breath smoothly throughout the stretch. With practice, you will be able to achieve deeper stretches and obtain all the benefits that this pose has to offer.
Thread the Needle
The thread the needle is a restorative yoga pose that is often used to provide relief from neck and shoulder pain.
To perform the pose, begin by lying on your back on a mat with your knees bent and your feet flat on the ground. Take a deep breath in and, as you exhale, slowly lift your right leg and thread it under your left leg, allowing your right knee to rest on the ground.
Next, extend your right arm out to the side and place your left hand on your right thigh. Gently pull your right thigh towards you, using your left hand for support. Hold the pose for several deep breaths before repeating on the other side.
The Cobra Pose is an excellent yoga for shoulder pain move!
To perform the Cobra Pose, start by lying flat on your stomach with your legs extended behind you and your palms flat on the floor next to your chest.
As you inhale, slowly lift your head and chest off the floor, letting your shoulders and upper back do the work. Keep your elbows close to your body and resist the temptation to arch your lower back.
Hold the pose for a few breaths, then slowly lower yourself back down to the starting position. With regular practice, you’ll soon see a significant reduction in shoulder pain.
The Bridge Pose is a great way to stretch the shoulders and chest while also strengthening the back and legs.
To begin, lie on your back with your knees bent and your feet flat on the floor. Place your arms at your sides, palms down.
As you inhale, press your feet into the floor and lift your hips upward. Keep your thighs parallel to each other as you exhale and extend your chest forward.
Once you have reached a comfortable position, hold the pose for several breaths. To release the pose, exhale and slowly lower your hips to the floor.
The Puppy Pose is a restorative yoga pose that can help to relieve pain in the shoulders, neck, and upper back.
To get into the pose, start on all fours with your hands and knees shoulder-width apart. As you exhale, walk your hands forward until your forehead rests on the mat.
Relax your shoulders and allow your upper back to round. You can stay in this position for as long as you like, breathing deeply and allowing your body to relax.
To release the pose, simply walk your hands back to your knees and sit up tall.
The Puppy Pose is a simple yet effective way to stretch the muscles around the shoulder girdle and relieve pain in the upper body.
Give this yoga for shoulder pain pose a try next time you are feeling tightness in your shoulders.
Tips for sticking with your yoga practice and getting the most out of it
For many people, starting a yoga practice can be the easy part. It’s sticking with it that can be a challenge.
There are a few things you can do, however, to help make sure you get the most out of your practice and keep coming back for more.
First, be realistic about how often you can realistically practice. If you try to do too much too soon, you’re likely to get burnt out and end up quitting altogether. It’s better to start slow and gradually increase your frequency as you start to see results.
Second, find a style of yoga that suits you and your goals. There are many different types of yoga, so there’s sure to be one that’s a good fit for you.
If you’re not sure where to start, try taking a few different classes until you find one that feels right. Finally, don’t be afraid to ask for help.
If you’re struggling with a particular pose or aspect of your practice, seek out a teacher or experienced practice who can offer guidance and support. By following these tips, you’ll be on your way to developing a strong and sustainable yoga practice.
Ready To Start Your Daily Yoga Practice?
With all of the amazing benefits a regular yoga routine can provide, who wouldn’t want to start a daily practice?
We know the hardest part of any exercise routine is to get started and really commit to it, especially if you’re a newbie.
You might have a few questions, like:
- What’s the best routine to start with?
- How do I know if the moves are too advanced?
- Which poses are best for my body, and my weight loss or health goals?
And probably a few other questions, too!
That’s why we created our Yoga Fat Loss Bible.
It is the ultimate guide to getting started with yoga so you can get flexible, tone your body, and relieve your aches and pains with a gentle yoga practice.
We provide detailed instructions and beginner modifications for your practice + a 6-Week Workout Plan any beginner can start with!
It also comes with a free meditation guide for beginners that will help you let go of your worries and relieve stress and anxiety.
You can check it out by clicking here!
Always remember that the most difficult part of doing any yoga routine is SHOWING UP.
Make sure to show up today and give your best to your new daily yoga practice. You deserve it!
If you enjoyed this article on doing yoga every day or have any questions for us, please leave them in the comment section below!
i have seen my cousin suffering from pain for years and hope this will help her
I hope so too!
i love your posts and the information you share was following your article for months now so far best blog
Wow! Thank you!