5-Pose Yoga Fix Stretches to spread out Shoulders

 

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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.

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13 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!