9 Best Yoga Poses For Shoulder Pain

Image: Freepik

Do you carry out an excessive load and now you have discomfort in your shoulder? Do you spend a long time in front of the computer? Careful! More and more people suffer tendinosis or supraspinatus tendinitis due to overuse or degeneration by spending long hours sitting with the computer in lousy posture, driving, sports, etc. The prolonged periods in sitting position reduce the movement of the muscles, especially in the neck and shoulders, and produce a constant compression on the intervertebral discs. Sometimes they even generate lesions such as tendinosis of the supraspinatus, the best known, or the cuffs shoulder rotators. Here we’ll discuss how yoga for shoulder pain will be helpful.

Tendinosis of the shoulder is one of the most common disorders of the shoulder tendons because the shoulder joint is the most movement has in our body, since the shoulder tendons generally little blood reaches them, especially at supraspinatus, tendon more frequently injured, along with the rest of the rotator cuff.

In this post, we propose nine yoga poses for shoulder pain.

Yoga Poses For Shoulder Pain

1. Cow Face Pose

Image: Freepik

Benefits:

Expands the chest optimizing cardiac work. It is a perfect posture for opening the shoulders and lengthening the muscles of the upper back.

How To Do:

  • Start sitting on your heels, inhale and extend your arms up, exhale and with one arm trace a full circle back and down until you reach the middle line of your back.
  • Flex the elbow and direct the hand in the middle of the scapulae.
  • Flex the upper arm to link both hands.
  • Place the chin parallel to the ground and look straight ahead.
  • Relax the ribs in the direction of the hip and keep the sacrum vertical.

Tips:

Work slowly and carefully, for the shoulder injury, and progress depending on the degree of injury. If you can not connect your hands, join them with the help of a belt and gradually bring them closer together. With problems in the knees do standing or sitting with legs stretched.

2. Revolved Child Pose

Benefits:

Produces a stretching of the muscles and tendons that inserted in the shoulder.

How To Do:

  • From the four-legged posture, slide the right arm under the body, allowing the right shoulder to relax on the floor.
  • The left hand can remain where it is, or move it a little forward. Repeat with the other arm.

3. Pendulum Pose

Benefits:

Stretching of the lateral muscles of the neck as the scalene muscles releasing tension to that area that tends to overload in case of injuries to the shoulder.

How To Do:

  • Start on the knees. Interlock the fingers of the hands by the back and pull well downwards joining the scapulae.
  • Pull your hands to the right and then look towards the right shoulder which is the highest one.

Tips:

With cervical problems look towards the shoulder that is lower, the opposite of the one that the hands have woven together.

4. Extended Dog Pose Down

Benefits:

It lengthens the spine and produces an opening of the shoulders, armpits, and chest.

How To Do:

  • Start sitting on your heels. Inhale and extend the back, exhale and tilt the torso to the front, extending the arms and place the hands shoulder width or slightly open in V.
  • The hips should be at the knees.

5. Extended Dog’s Posture Down With Flexed Arms

Benefits:

In addition to the benefits of the anterior position, this variant produces stretching of the arm muscles such as triceps.

How To Do:

  • It is the same as the previous position but flexing the elbows so that the palms meet.

6. Eagle Pose In A Variant Sitting On The Heels

Benefits:

Stretches the entire dorsal area of the back and arms.

How To Do:

  • Start sitting on your heels. Stretch your arms forward, parallel to the floor, opening the scapulae on the back of the torso.
  • Cross your arms in front of the torso so that the right arm is above the left, and then bend the elbows.
  • Tighten the right elbow in the hollow of the left, and raise the forearms perpendicular to the ground.
  • The backs of the hands should face each other, if possible.

Tips:

Work slowly and carefully, because of the shoulder injury, and progress depending on the degree of the injury. If you can not connect your hands, help yourself with the help of a belt and gradually bring them closer together. With problems in the knees do standing or sitting with legs stretched.

7. Reclining Hand To Big Toe Pose

Benefits:

Flexes shoulders, hips, and neck. Helps to hydrate discs in the spine while stretching is relaxing. It stimulates in internal organs such as the liver and kidneys.

How to Do:

  • Start lying on your back with arms crossed and palms facing down to help the turn.
  • Flex the legs at 90º. When exhaling, bring your legs, always flexed at 90º, to one side and head carefully towards the other side.
  • Once the position has reached, place the palms of the hand upwards to allow the opening of the chest.
  • After maintaining the position, undo when inhaling, raising the legs to the center always flexed 90 º and repeat the other side when exhaling.

8. Standing Half Forward Bend With Movements Of The Arm With A Weight

Benefits:

This pose provides the benefits of the Ardha Uttanasana asana (stretches the frontal torso, strengthens the back and improves posture and stimulates the belly) together with the benefits provided by the pendulum movements of the weightless arm (these movements are known as the Codman exercises for shoulder). Separates the head of the acromion flue inside the limits of movement that do not produce pain, allowing to elongate any connective tissue that is rigid without compressing the head of the humerus against the acromion and maintaining the joint play off the shoulder.

How To Do:

  • For this position use a small weight of approximately 1 kg. Begin standing on Tadasana with legs spread wide at the hips.
  • Inhale and on exhaling flex the trunk forward leaving the arms down and stretching the torso forward.
  • With the arm that has the weight make small turns in one direction and then repeat in the other direction.
  • Then, with the same weight arm, make pendular movements. Repeat with the other arm.

Tips:

In case of tension in the lower back and knees, slightly bend the knees, without losing the extension along the spine. If you faced with a neck injury, do not raise your head to look forward.

9. Standing Half Forward Bend With Arms Behind

Benefits:

This position provides the benefits of the Ardha Uttanasana already commented together with the benefits that the extension of the arms to the air allowing the extension of the muscles of the shoulders.

How To Do:

  • Start standing on Tadasana with your legs spread wide, hips wide, clasping hands behind shoulders and keeping shoulders low.
  • Inhale and exhale by flexing the trunk forward and stretching the torso forward and stretching the arms slightly backward and upwards as long as it is not painful.

Tips:

In case of tension in the lower back and knees, slightly bend the knees, without losing the extension along the spine. If you faced with a neck injury, do not raise your head to look forward.

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