Yoga for you
Why do you want to improve your shoulder flexibility?
Maybe you're looking to relieve neck or shoulder pain, or perhaps you want to deepen your practice by holding a specific asana with ease. Whatever your reasons may be, I’m here to explain the many benefits of increased shoulder flexibility and how we can work together to achieve it!
Benefit of Flexible Shoulders
Improving shoulder flexibility offers a range of benefits, both for your physical health and overall well-being. Here are some key advantages:
Pain Relief:
Increased shoulder flexibility helps alleviate discomfort in the neck, shoulders, and upper back. It can reduce tension caused by poor posture, repetitive motions, or stress.
Improved Posture:
Flexible shoulders allow for better alignment and can help correct slouching or rounded shoulders, promoting a more upright and confident posture.
Increased Range of Motion:
With more flexible shoulders, you can move your arms more freely, making everyday activities like reaching, lifting, or even typing easier and more efficient.
Enhanced Athletic Performance:
Whether you're into yoga, swimming, weightlifting, or any other sport, flexible shoulders contribute to better performance by allowing for deeper stretches and more fluid movements.
Injury Prevention:
Greater shoulder flexibility helps to protect against strains, tears, and other injuries by making your muscles and joints more adaptable and resilient.
Better Breathing:
Flexibility in the shoulders can help open up the chest, improving lung capacity and enabling deeper, more relaxed breathing.
Stress Relief:
Stretching and mobilizing the shoulders can help release stored tension, promoting relaxation and mental clarity.
By incorporating stretches and exercises into your routine, you can start reaping these benefits and achieve more balanced, functional shoulders!
This all sounds great, but it’s actually even better than you might think!
The shoulders are connected to the muscles of the ribcage, so improving shoulder flexibility also enhances the mobility of the ribs. This expanded mobility allows for deeper, more efficient breathing, making it easier to inhale and exhale fully.
But that’s not all!
Shoulder flexibility also plays a crucial role in relieving back pain. While it might seem like the back and shoulders are separate, they are deeply interconnected. When your shoulders are inflexible, the muscles in your back may have to compensate, leading to added strain. By improving shoulder flexibility, you reduce this compensatory pressure, which helps alleviate back pain and improves overall posture.
So, by working on shoulder flexibility, you're benefiting not just your shoulders, but your entire upper body, including your back and breathing efficiency!
A yoga flow for shoulder flexibility can help improve mobility, relieve tension, and build strength in the shoulder area. Here’s a simple sequence that targets the shoulders, helping to open them up and improve their flexibility:
1. Cat-Cow (Marjaryasana-Bitilasana)
How to do it: Start in a tabletop position with your wrists under your shoulders and knees under your hips. On an inhale, drop your belly toward the mat, lifting your chest and tailbone (Cow). On the exhale, round your spine, drawing your chin toward your chest and tucking the tailbone (Cat).
Benefits: This flow helps warm up the spine and shoulders, gently stretching them.
2. Downward Dog (Adho Mukha Svanasana)
How to do it: From tabletop, lift your hips toward the sky, straightening your legs and keeping your hands shoulder-width apart. Press your chest toward your thighs to stretch the shoulders and arms.
Benefits: This pose lengthens the shoulders, hamstrings, and calves, providing a full-body stretch with a focus on the shoulders.
3. Puppy Pose (Uttana Shishosana)
How to do it: From tabletop, walk your hands forward and lower your chest toward the mat while keeping your hips high. Let your forehead or chin rest on the mat.
Benefits: This deep shoulder stretch opens up the chest and lengthens the shoulders and upper back.
4. Thread the Needle (Parsva Balasana)
How to do it: From tabletop, slide your right arm under your left arm, bringing your right shoulder and ear to the mat. Keep your left arm extended or bend it and place your hand on your back.
Benefits: This pose targets the shoulders, upper back, and triceps, offering a deep stretch to the shoulders.
5. Eagle Arms (Garudasana Arms)
How to do it: Sit or stand with your arms extended in front of you. Cross your right arm over your left and bend your elbows to bring your palms together, creating a "bind" with your arms. If possible, wrap your arms further to deepen the stretch.
Benefits: This pose targets the shoulders, upper back, and arms, improving flexibility and releasing tension.
6. Reverse Prayer Pose (Paschim Namaskarasana)
How to do it: Stand or sit tall and bring your hands behind your back, pressing your palms together in a prayer position, fingers pointing down. Gently lift your arms upward to feel a stretch across the chest and shoulders.
Benefits: This deep shoulder opener stretches the shoulders, chest, and arms, helping with shoulder mobility.
7. Cow Face Pose (Gomukhasana)
How to do it: Sit with your legs crossed. Reach your left arm up and bend your elbow, bringing your hand down your back. Reach your right arm behind you to clasp your left hand (use a strap or towel if you can’t reach). Keep your chest lifted as you breathe deeply.
Benefits: This pose deeply stretches the shoulders and arms, promoting flexibility and releasing tightness.
8. Shoulder Bridge Pose (Setu Bandhasana)
How to do it: Lie on your back with your knees bent and feet flat on the floor. Press into your feet to lift your hips up, and interlace your hands beneath your back. Keep your shoulders open and relaxed while lifting your chest toward your chin.
Benefits: This pose opens the shoulders and chest while strengthening the back and glutes.
9. Child’s Pose (Balasana) with Shoulder Opener
How to do it: Start in a kneeling position, then sit back on your heels and extend your arms forward, bringing your forehead to the mat. Optionally, walk your hands to the right or left to deepen the stretch on each side of the shoulders.
Benefits: This gentle pose releases tension in the shoulders, back, and neck.
10. Savasana (Corpse Pose)
How to do it: Lie flat on your back with your legs extended and arms by your sides, palms facing up. Close your eyes and focus on your breath.
Benefits: This pose allows your body to fully relax and absorb the benefits of the practice, helping to calm the nervous system and release any remaining tension.
Tips:
Breathe deeply throughout the flow, focusing on each inhale and exhale to deepen your stretches.
Move mindfully, paying attention to how your shoulders feel in each pose.
Consider incorporating props (like yoga blocks or straps) to assist in deepening stretches safely.
By practicing this flow regularly, you'll notice improvements in shoulder flexibility, mobility, and a reduction in tension over time!
Yoga does not have to be one form, it can be a tool to improve your pain, mental distress, socialize, feel better about yourself or even prevent injury. In any form you choose, as long as it is authentic to you, this is your perfect yoga!
Let’s flow together focusing on the shoulder flexibility :)