5-Pose Yoga Fix Stretches to spread out Shoulders

 

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Video taken from the channel: PsycheTruth


5-Pose Yoga Fix: Stretches to Open Your Shoulders 1. EAGLE. Take just the upper half of eagle to release the shoulders and upper back. It can even be done sitting at your 2. COW FACE. Like eagle, the upper-body portion of this pose can be done at your desk to stretch your shoulders and 3. HALF. Standing with your feet hip distance apart (or from a seated position), extend your arms straight out in front of you with your palms up shoulder height.

Tightly cross your left elbow over your right. Bend both elbows so that both palms face you and fingers point straight up. (If that’s not happening, bend both elbows and bring your palms to opposite shoulders, crossing your. Interlace your fingers behind your lower back.

Squeeze your shoulder blades together and lift your hands back and away from your body to feel a stretch through your chest and shoulders. Keep a slight bend in your elbows the whole time. Hold for 5 breaths, then switch your legs and repeat on the other side. Down dog releases your spine; stretches your hamstrings, calves and arms; and strengthens your back and arms.

Coming into a three-legged dog and adding an abdominal flow fires up your center. The move: Begin on your hands and knees in a tabletop position. Slide your palms forward so they rest in front of your shoulders, and tuck your toes under.

Bow Pose (Dhanurasana) This pose opens the chest, neck, and shoulders, increases flexibility in the back, strengthens the arms and legs, stimulates internal organs, and stretches out the abdominals. As you inhale, kick your ankles into your palms and send your heart forward. Wrap your left arm behind your back and stretch it towards the right arm.

If your hands meet without a prop, clasp your right and left fingers together. Otherwise, hold the strap or towel in each. Sitting with a tall spine, raise your right arm over your head.

Bend your elbow and reach the palm of your hand to the center of your shoulder blades. Relax the tops of your shoulders. Place your left hand on your right hand and take ten full breaths.

Modify this by placing your hand on top of your head, or even further by placing it on your shoulder. Here are 4 Yoga Poses to Increase Shoulder Mobility and Strengthen Your Shoulder Girdle. Now that you’ve explored the anatomy behind your shoulder girdle, let’s put that knowledge into practice. 1. Handstand If you pull your shoulders down in Handstand, you’ll lose your power and alignment. Eagle Pose (Garudasana) This pose stretches the rhomboids, the muscles between your shoulder blades.

The wrapping is beneficial to try with other poses like Warrior I, Crescent Lunge and Pyramid. Wrap your left leg over your right, and right arm over your left. This classic pose uses yoga blocks to open up the front of the shoulders while releasing tension in the lower back. Begin on the floor in a tabletop position.

Place two blocks shoulder-width distance apart at the top of your mat. Bring your big toes together to touch and take your knees out wide.

List of related literature:

Then move the arms outward and upward, stand upright and withdraw the foot, close two palms above the vertex, and slowly lower the hands along the anterior midline of the body to resume the natural standing posture.

“Chinese Medical Qigong” by Tianjuan Liu, Tianjun Liu, Kevin Chen
from Chinese Medical Qigong
by Tianjuan Liu, Tianjun Liu, Kevin Chen
Jessica Kingsley Publishers, 2010

To enhance the stretch on the hamstrings and posterior deltoid, lengthen the opposite arm and leg and lean the chin into the movement, keeping the shoulders over the hips for good posture.

“Methods of Group Exercise Instruction” by Mary M. Yoke, Carol Armbruster
from Methods of Group Exercise Instruction
by Mary M. Yoke, Carol Armbruster
Human Kinetics, 2019

D. With your face continuing to remain forward instead of facing either shoulder, use a slow, even count of 16 to complete one full head roll to the right, enjoying an easy relaxing stretch in each direction through which the head passes as it makes a single rotation.

“Treatment of Voice Disorders, Second Edition” by Plural Publishing, Incorporated
from Treatment of Voice Disorders, Second Edition
by Plural Publishing, Incorporated
Plural Publishing, Incorporated, 2017

Gently rotate the shoulder joint outwards, without lifting your shoulders, so that the palms of your hands face outward (Pose 2).

“The Yoga Facelift” by Marie-Veronique Nadeau
from The Yoga Facelift
by Marie-Veronique Nadeau
Bitingduck Press, 2013

As you inhale, raise your arms from the front up and overhead; as you exhale, bend forward from the hips, raise your left leg back and up until your arms, torso, and left leg are all parallel to the floor and you’re balancing on your right leg in the warrior III posture.

“Yoga For Dummies” by Georg Feuerstein, Larry Payne
from Yoga For Dummies
by Georg Feuerstein, Larry Payne
Wiley, 2010

Extend your left leg as straight as possible as you raise your left arm into the air, take a deep breath in, exhale slowly as you lean back to straighten your spine, and lean to your right as you rotate your left shoulder back (away from the front of your body) to increase the stretch.

“Smarter Workouts: The Science of Exercise Made Simple” by Pete McCall
from Smarter Workouts: The Science of Exercise Made Simple
by Pete McCall
Human Kinetics, Incorporated, 2018

While in this position you may wish to move into one of the seated yoga postures, such as Pigeon, Chin to Knee, or the Seated Forward Bend, to notice the effects of this exploration on your execution of the pose.

“Self-Awakening Yoga: The Expansion of Consciousness Through the Body's Own Wisdom” by Don Stapleton
from Self-Awakening Yoga: The Expansion of Consciousness Through the Body’s Own Wisdom
by Don Stapleton
Inner Traditions/Bear, 2004

There are sixty-six basic poses in classical systems such as hatha yoga, most of which provide stretching and toning.

“Kundalini: Divine Energy, Divine Life” by Cyndi Dale
from Kundalini: Divine Energy, Divine Life
by Cyndi Dale
Llewellyn Worldwide, Limited, 2011

Yoga postures and body alignment ■ Seated spinal twist ■ Cat and cow poses ■ Modified child’s pose ■ Mountain pose ■ Forward bend and backbend ■ Side stretch ■ Modified Sun Salutations

“Voice Disorders, Third Edition” by Christine Sapienza, Bari Hoffman Ruddy
from Voice Disorders, Third Edition
by Christine Sapienza, Bari Hoffman Ruddy
Plural Publishing, Incorporated, 2016

Focusing first on the legs, hips, and torso, begin by shifting your weight to your right leg; turn your waist slightly to the right (knee stable and centered over the foot, no twisting of right knee or torso), and keep both feet flat.

“The Harvard Medical School Guide to Tai Chi: 12 Weeks to a Healthy Body, Strong Heart, and Sharp Mind” by Peter Wayne
from The Harvard Medical School Guide to Tai Chi: 12 Weeks to a Healthy Body, Strong Heart, and Sharp Mind
by Peter Wayne
Shambhala, 2013

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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72 comments

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  • This is my go to video for tight neck and shoulders. I use it at least once a week and it always helps. Thank you so much for the relief!

  • YES QUEEN!!! THANK YOU!! FINALLY THE VIDEO ON NECK AND SHOULDER YOGA EMPATHETIC VIDEO I HAVE BEEN LOOKING FOR. IT took me 3-4 videos to get to the one that actually works best for me! This one! THANK YOU!

  • This gal had no structure to her stretches, sequence seemed out of order, very basic move if you only have slight neck tension; hardly helps relieve actual pain.

  • Never seen the exercise before where you twist your arms, but man did i need that one! The muscles beneath my shoulders are very tight and i’ve done quite a lot of stretches that i got from the fysio and also yoga videos and i’ve never seen this one! Its great!! helped a lot! So thankyou

  • I watched this video a couple of years ago and the shrug & shoulder squeeze helped me SO much, even told my Mum about it and she was amazed. Spent the last half an hour searching for it again since I couldn’t remember exactly how to do it and I finally found it! Goodbye neck pain!:D

  • My shoulder has intensely hurt for over a year now, these stretches are AMAZING!!! So happy to have found this, it has helped me more than anything that I have tried.

  • I have been doing this video nearly every other day since Cornoavirus hit the USA. THANK YOU!!!! It has been a life saver with all the tension in my neck and shoulders:)

  • I had a lot of headaches coming from neck, shoulder and posture issues. I do this video, added to another, every day together with some yoga music in the background, it has helped me so much to deal with it. I feel a lot more comfortable, less stressed, loose and don’t get those headaches as frequent anymore. I keep doing it every morning, it only takes a little while to do anyway. Thank you.

  • By far, the best instruction for neck and shoulder pain. These stretches help my chronic right shoulder and neck issues better than any I have tried. I love the word by word explanation.

  • I have this saved in a playlist and come back to it whenever I feel stress of life beginning to settle in my neck and shoulders. It’s like a little gift to myself. Thank you for sharing this, it’s a blessing ��������

  • I’ve been in chronic pain for two weeks I forget which nerve it is but it runs under my shoulder blade and the chiro did absolutely nothing for me. This am I found you and this exercise and I tried it THANK YOU THANK YOU a thousand times. The pain instantly dissipated and is more than tolerable and I am sure it will be completely gone after a few sessions.
    Thank you from the bottom of my heart

    Peace

  • Came to this video with ridiculous upper back pain and chest pain, and I’d like to say, after doing this video once, it has subsided immensely, not completely but I’d say 75% and I’m sure with continued practice it will help strengthen and loosen that area thank you namaste ������❤️

  • Thank you for the detailed description. The thread the needle pose has always felt awkward. I think this is the first time I did it correctly!

  • This yoga sequence put me through the same stretches recommended for PT for my shoulder. I love the length of the video and if I repeat it I can already feel myself getting deeper in each pose. Thanks so much! I’m able to do my shoulder “homework” and yoga makes it more enjoyable.

  • Thank you! I was so stiff from joint pain (Lupus) and after a stressful week of crisis plus being bent over studying. I got some immediate relief with these stretches. I’ll be checking out the rest of your channel.

  • I was suffering from excruciating pain and usually get only a little relief from yoga. This video is incredible. So much relief. Thank you.

  • This is an excellent practice, not very time consuming but highly effective, I will definitely recommend this to anybody who suffers neck and shoulder pain like I do:)

  • I’ve never heard anyone explain the twisty arm pose like you have done! That explanation of hands away from head and opposing pressure with your arms made such a difference in the stretch!

  • This video was so helpful for my neck and shoulder pain, I can’t believe how much better I feel after doing this a few times a day!

  • I’ve had a recurring shoulder pain due to computer use. Just 3 days of following this video gave me instant relief. Thanks a bunch Lindsey!

  • Thank you �� i had the worst knot in my shoulders that would not go away even with massage but found your video and finally relief! ��‍♀️��‍♀️ Namaste ��

  • Thanks so much for this! I had a disc joint degeneration along my cervical spine two months back and I chanced upon your video and it has tremendously helped in reducing the tension headaches and relief soreness… while I may not do everything and I still have the occasional soreness, these movements has definitely reduced them and I’m able to focus on my work better! My sincere gratitude for this video! ❤️❤️❤️

  • Thank you this really helped me in releaseing the tension from my neck and upper back….your technique and instructions were really clear….Thank you Lindsey

  • Hi. I am having hypothyroidism. I suffer from back pain. Almost entire back.. Sometimes pricking.. Sometime gross pain. It intensifies after household activities. I consulted a orthopedic. He said I am having weak back muscles, due to which knots have developed and these spasm due to activity. He gave a few stretches like… Rasing knee towards chest, lying down on face and looking upwards bringing the elbow up…. It helps me temporarily.. Bug the muscles, there is no improvement as such. What would you suggest?

  • Wow, that felt so good, and I think it actually help. I have been having these problems for months now. Thanks for the information.

  • I just celebrated my 33rd birthday this week, and I thought I was getting old because my back muscles were agonizingly tight. The first two stretches released the knots and strained muscles in my back within less than 2 minutes. I’ve been suffering for days, and now the pain is almost completely gone! Thank you so much! I also love your humor!

  • Hi Bob and Brad….you guys make good exercises easy and simple.
    Thanks to share your expertise with us. Great service to our aching, painful parts…

  • Physiotherapist wearing ties and belts look like going to office. Doing all those neck movements wearing ties make so uncomfortable. It doesn’t look right. Loose those tight ties and belts please.

  • Wow!!!!! Dealing with a migraine today, searching for ways to also deal with my wrist pain and came across you guys…wrist in too much pain to do any of those, but…watching and doing these first 4 exercises and boom �� my migraine pain has decreased by half!!!
    Thank you!!

  • Oh my word the up,back, head back, ear to shoulder is the best. I’ve had knots on my neck for a while and I get migraines today is the 1st time I got any type of relief. Thank you so much!

  • At 6:50 with the wall angels I have a shoulder impingement and that is excruciating… should I skip it? I have a vicious backache, full of knots.

  • I’ve been going to PT off and on for years for a L shoulder injury and have never heard of or done any of these. I started doing them and 1st time noticed relief! Wow! Thank you

  • I am an old dude and I needed some smart old dude stuff for my neck pain. This is my 2nd video and day 1 is looking much better than yesterday! Thanks Bob & Brad.

  • I’ve been doing this every day for a week now. This has really helped my shoulders and seems to be helping with an old rotator cuff injury that has been feeling stiff. I’ll keep going for another two weeks as suggested to see what happens next.

  • I wish I had a place to go these stretched but I dont have floor or wall space. I basically have lived in a closet for the last 20 years and its hurting my body so bad being bent and curled in a ball all the time.

    Because of my arthritis it hurts really bad to exercise and malnutrition makes me weak.

    I’ve been struggling to get treatment because they just tell my it’s my mental illness and send me home.

  • i have something that is blocking blood flow in my right arm and that exercise with elbows against the wall really helped i can feel some blood in my arm rushing towards my hand

  • You are such an incredible and effective teacher! This video was exactly what I needed. Will continue to do it regularly. Really hope to find more of your videos!

  • I had a terrible and painful upper back sprain this morning from reaching over in bed to my side table. I immediately search YouTube for any sort of advice on what to do for upper back sprain and came across you guys. I did every stretch, excluding the last one. I do not have the s shaped equipment. I felt a lot better afterwards. Thank you guys. I like your demonstration style and good fun too.��

  • Hopefully one day the Finnish physiotherapists watch this video… �� I’ve got ONE good tip for stretching what works… I have ankylosing spondylitis and tense all the time, so the upper back is pretty stuck…

  • Super good and these guys are fun! and I get it like you allthe tightening of the muscles keeps me in control; rather than just stretching them.

  • Hi docs, did the second one and it immediately gave me relief. Thank you so much! I’m 25 with pinched nerve and knots in my shoulder and neck:( your videoes help alot!

  • I’ve had so much relief of muscle knots all over my back. Thanks to you two and the suggestion of the ball in the sock on the wall. I felt like I had a professional massage. But for as long as I wanted and paid no money. It was heavenly. THANK YOU GUYS!!!!!

  • 3 weeks done and this sequence is going to be part of my everyday now. Suffered from chronic shoulder weakness and spasms after an injury. This routine has helped me so much.
    Thank you, Esther.
    Namaste ����

  • Добрый день! Вы самый лучший инстуктор по занятиям йоги. Благодаря занятиям распремелись плечи, поднялась грудь, осанка выровнялась. Я не знаю английского языка, делаю все интуитивно. Может имеет смысл сделать перевод занятий и на русский язык? Вам будут Благодарны тысячи людей. Я в этом уверенна!

  • Thank you! This is wonderful after being sick and laying around for 2 weeks! I also have a desk job and can’t wait to incorporate this into my daily routine.

  • Started last week, ive not done yoga before but have a tight right shoulder and forearm, I feel improvement and also know if I miss a day, so I’ll be doing the movements for 30 days, thanks

  • This helped me like REALLY HELPED ME. I did this exercises for 2 weeks straight and stayed for 5 minutes then after that 2 weeks, I can already do my backbends with a proper form.

  • I have been doing these daily to eleviate pain from some funky shoulder issue until I could get to the chiropractor. Not only did it lessen soreness but I increased flexibility. These are just what I needed. Will continue using them to prevent future issues. Thank you so much ��

  • Thanks sooooo much, it’s my first time following this video but I’m already feeling my shoulders opening up more & more flexible! Definitely going to do this every day!

  • i have been doing it for few days nearly 4 days and i feel big difference in my shoulder flexibility,the first day i could not do the last pose but now i can������thank u so much i appreciate it��❤❤❤❤

  • seems great!! my shoulders have been getting more and more painful recently and constantly been feeling really tight and hunched. i just tried this for the first time going a little more gently on one shoulder as it’s particularly weak and easily injured and i found this routine didn’t hurt that shoulder like some others do…and it has given me immediate relief! thank you so much Esther!!

  • I’ve done this for a little over three weeks now, and i’m gonna keep going. Its been very good for my upper bodies mobility. I have never felt eagle arms did anything for me but its cause i never dropped my shoulders while doing it till i saw this. Thanks again

  • All of these exercises were painful for me due to my bad posture! I will keep trying to do these the coming 3 weeks and see how it goes! Dankjewel Esther!

  • Dear Esther, thank you so much for this video. I’ve been doing this exercises regularly in the last months and they always make my chest and shoulders feel released. Thank you and all the best.:)

  • just want to update been doing this every day for 3 weeks. at first during cow, my hand were 15cm apart, and now I can grab it! thank you! and my chest and shoulders hurt MUCH less now.

  • I do this exercise whenever I get a tension headache, and usually 10 minutes of this routine makes my headache 70% better. Thank you for this!

  • Thank you for this video. I have been coming back to do the sequence many years and it still feels as good as it did at first time ����

  • This was great; took a quick break to open my shoulders via your video and it gave me immediate relief from right shoulder pain. Thank you ����

  • Lovely stretch! And the instructions were clear and easy to follow. Perfect cure for the trauma of being at a computer all day long. I’ll be doing these regularly for sure. Thank you sooo much!

  • I have suffered from neck and shoulder pain, for forever they often get trapped and limit my movement (not to mention it hurts)! I’ve been seeing a chiropractor for the last year, who cracks the hell out of my neck and back. I managed to trap my neck at the start of lockdown and obviously, couldn’t see my Chiro so I have been trying everything I can to ease the pain and try and release them.
    I googled flexibility for neck and shoulders and found this video I don’t believe in “miracle cures” but I did the exercises in the video once and it completely untrapped my back. I have been doing it every day for about two weeks and I’ve never been so pain free and had such a range of motion so I urge you to do it if you sit at a desk, hunch up when you run and/or suffer from a tight neck and back.

  • Thank you so much for this video. I have some weird swelling in my neck and shoulders, after ruling out anything more serious, (infection, thyroid, or mass) with my PCP, I went to my chiropractor who helped me understand the effect of tense muscles, poor posture and bra support. Im going to try and do this video routinely to see if it helps me relieve my swelling by loosening the muscles and opening the chest to improve drainage. Thank you again!

  • My right shoulder is sore most of the time and I’m really taking this time at home to stretch and strengthen I’m on day 10 of adding this at the beginning of my regular yoga I have hardly any pain and can tell I’m getting more flexible. My goal is to do cow face arms on both sides as I’m only able to do it on one right now. Thanks for the motivation!

  • I’m doing this in 2020! I have a really tight chest and shoulders. I’m only 5 days in and now my hands are slightly touching each other during cow face arms; before, they were approx 20cm apart. My shoulders could lay flat when I lie down as well, which I couldn’t before. I’m going to keep doing this!

  • This is awesome! I cant do the stretch with hands clasped behind my back though. Shoulders just dont seem to bend that way! Does anyone have any advice?

  • Thought this was back pain. I’m sure u have one but u have MANY videos to look through. Wish YouTube allowed us to search on others page.

  • I love this! I’ve been trying so hard to improve my shoulder flexibility and you made it so simple! Will def be using this weekly:D thank you!

  • Love your video, trying to be flexible like you princess Vanessa, love the work,keep up the good work, very proud off you!!!!����

  • I think it is a good idea to put subtitle on kind of tutorial video like yours. I am one of people with poor listening ability. I love the video anyway thank you

  • My shoulders, neck, and upper back have chronic, reoccuring pain from so much time hunched forward. At my computer, reading books, lifting boxes, cleaning my home… It seems like everything puts strain in that area!
    Every time my muscles are tense and knotted up, I come back to this video and make this class part of my daily routine. You have so many good sessions!
    Thank you for sharing your knowledge:)

  • hello i am trying to learn the handstand and my shoulders are the only problem still standing In the way

    How often should I do this? Sets and reps I mean to get the perfect handstand?

  • Than you! I tried on the wall! I could do it and just need to develop the endurance to stay longer! I tried to do brief multiple sets of 30 sec to build up my hold.

  • I wouldn’t go directly to child pose or forward bending after back bending just for comfortability reasons. But otherwise great tips!