6 Yoga Poses To Help Relieve Shoulder Pain

I’m having a bit of a Zen moment. I’ve just come back from the Spa where I’ve had a much needed, much wanted De Stress Muscle Massage. I can’t describe how great it feels to be able to move my shoulders without hearing the usual ‘crack’.

I’ll admit I’m my own worst enemy when it comes to neck and shoulder pain. I know the importance of good posture and ergonomics but I am guilty of rounding my shoulders and not always sleeping in the correct position.

I was told that one of the reasons for the pain was due to tight trapezius muscles which is the space between our shoulder blades. Bad posture and misalignment can also affect our pectoralis minor, which is a thin, triangular muscle in the upper part of our chest that can cause tightness in the chest. Of course with any type of pain in and around the chest it’s always best to consult a healthcare professional to rule out more serious underlying issues.

A neck, back and shoulder massage can work wonders for relieving the tension but it’s not always viable to go for weekly massages but regular yoga can help to keep your muscles moving.

Here are some of the yoga poses that I try to incorporate in my daily routine to keep my shoulders moving …

Cat/Cow Pose

• Lower your knees to the floor and put your hands in front of you so you’re on all fours.
• Keeping your arms straight, place your palms directly under your shoulders maintaining a neutral spine.
• Inhale and drop your belly and roll your shoulders back into Cow Pose.
• Exhale, press your palms into the floor and arch your back, dropping your tailbone into Cat Pose.

Repeat this sequence a few times to help relieve tension in your back

Simple Seated Spinal Twist

• Begin seated with your legs together and stretched out in front of you
• Flexing your feet and placing your palms flat on the floor, arms close to your sides and roll your shoulders back.
• Keeping your left leg straight, bend your right knee, keeping your foot flat on the floor.
• On the inhale sit up tall and reach up with your left arm.
• On the exhale, twist toward the right and drop your left arm to the outside of your right thigh so your hugging your thigh.
• Then bend your left elbow and point your fingertips up to the sky.

Roll your shoulders back opening your chest and lifting from your lower back.

Repeat on other side

Eagle Pose

• Wrap your left foot around the outside of your right calf (or ankle depending on where is comfortable for you)
• Bend both elbows in front of you to a 90 degrees angle.
• Put your right arm under your left and join your palms together, crossing your wrists. The fingers of your left hand may be touching the middle of your right palm.

Repeat on the other side.

Dolphin Pose

• Starting on all fours, place your forearms on the mat shoulder-width apart.
• Tuck your toes under and lift your hips up.
• Straighten your legs as you would if you were going into downward facing dog but keep your forearms pressed to the floor.
• If you feel that straightening your legs puts too much pressure on your back or spine keep your knees slightly bent.

Keep your shoulders directly over your elbows and relax the base of your neck.

Chair Pose

• Starting in Tadasana (Mountain Pose) bend your knees and drop your hips bringing your weight onto your heels.
• Dropping your tailbone and keeping your front ribs in, lift your arms up shoulder width apart.
• Keeping your shoulders firm rotate your arms inward and gaze upward.

Stay here for a few breaths then straighten your knees and relax your arms back in Tadasana.

Forward Fold

• Standing in Mountain Pose, lift your arms up and dive forward into a Forward Bend, keeping your back flat and your hands on the floor or wooden block.

You can keep your legs straight or bend your knees slightly depending on your flexibility and comfort. Stay here for a few breaths then slowly roll yourself back up one vertebrae at a time until you come up to standing.