Shoulder pain is a common problem that affects millions of people worldwide. It often stems from poor posture, injuries, or tension in the shoulder muscles. The good news is that yoga can greatly alleviate shoulder pain and improve overall upper-body strength and flexibility. This article will explore some of the best yoga postures, stretches, and shoulder openers for relieving shoulder and upper back pain and discuss how a regular yoga practice can benefit your entire body.
The shoulder joint, also known as the glenohumeral joint, is a ball and socket joint that connects the upper arm bone (head of the humerus) to the shoulder blade (scapula). It is the most mobile joints in the human body, allowing for a wide range of motion in the arms. However, this increased mobility also makes the shoulder joint more susceptible to a shoulder injury and chronic pain. Some of the most common causes of shoulder pain or frozen shoulder include rotator cuff injury, muscle tension, and physical stress resulting from poor posture, looking at our mobile phones (tech neck) or sitting for long periods in front of a computer.
One of the many benefits of yoga is its ability to alleviate shoulder pain and stiffness by improving the flexibility and strength of the shoulder and neck muscles and surrounding soft tissues. Regular yoga practice can also help improve posture, a common reason for shoulder pain. Additionally, yoga can help release emotional stress and tension, contributing to shoulder stiffness and neck pain.
Before beginning a yoga practice for shoulder pain relief, it’s a good idea to consult with a physical therapist or healthcare professional, especially if you have a history of shoulder injuries. They can guide you on the best exercises and preventative measures to help protect your shoulder joint and promote healing.
Here are some of our favorite yoga postures for shoulder pain and stretches to help alleviate shoulder tension and increase the flexibility and strength of the shoulder muscles.
The gentle, restorative pChild’s Pose (Balasana) is a great way to release upper back, shoulders, and neck tension. Begin by sitting on your heels with your knees wide apart and your big toes touching. Slowly fold forward, extending your arms in front of you and resting your forehead on your yoga mat. Take deep breaths as you allow your shoulder blades to relax and your chest to sink toward the floor.
The classic downward dog yoga pose (Adho Mukha Svanasana) helps stretch the entire body, including the shoulders, while building strength in the upper body. Begin in a tabletop position, with your hands and knees on the mat. Tuck your toes under and lift your hips up and back, straightening your legs and pressing your heels toward the ground. Spread your fingers wide, press your palms into the mat, and engage your shoulder muscles to create space between your ears and shoulders. Hold the pose for several deep breaths or blend a few other postures below by doing sun salutations (surya namaskar).
Thread the Needle Pose (Parsva Balasana) targets the muscles of the rotator cuff, which are often responsible for shoulder pain. Start in a tabletop position, with your hands beneath your shoulders and your knees beneath your hips. Inhale and lift your right arm up toward the sky, opening your chest. Exhale and thread your right arm under your left, bringing your right shoulder and cheek to rest on the mat. Extend your left arm overhead and reach to the sky to stretch your left shoulder, and take several deep breaths in this position before switching sides.
The balancing Eagle Pose (Garudasana) stretches and releases tension in the shoulder muscles and improves shoulder joint flexibility. Stand tall with your feet together and bend your knees slightly. Lift your right foot off the ground.
And cross your right leg over your left knee, hooking your right foot behind your left calf if possible. Extend your arms to the sides, then bring your right arm under your left, bending your elbows and wrapping your forearms so that your palms touch in a prayer position. Lift your elbows to shoulder height while keeping your shoulders down and away from your ears. Hold this pose for several breaths before switching to the other side.
Seated Eagle Arms Pose (Garudasana Arms) can be done in a seated or standing position and stretches the shoulders and upper back. Extend your arms to the sides, then bring your right arm under your left, bending your elbows and wrapping your forearms so that your palms touch in a prayer position. Lift your elbows to shoulder height while keeping your shoulders down and away from your ears. Hold for several breaths before switching sides.
Cow Face Pose (Gomukhasana) is particularly effective for tight shoulders, stretching the muscles surrounding the shoulder joint and improving the range of motion. Begin in a seated position with your legs crossed with knees bent and on top of each other so that your right foot is by the left hip and vice versa. Reach your right arm toward the sky, then bend your right elbow, bringing your hand to rest between your shoulder blades. Extend your left arm, bending your elbow and reaching your left hand up your back to meet your right hand. If you can’t clasp your hands together, use a strap or towel to bridge the gap. Hold the pose for several breaths, then switch sides.
Cow Face Arms Pose (Gomukhasana Arms) can be done in a seated or standing position and stretches the shoulders and triceps. Reach your right arm up and bend your elbow, bringing your hand to rest between your shoulder blades. Extend your left arm down, bending your elbow and reaching your left hand up your back to meet your right hand. Hold for several breaths, then switch sides.
The gentle Bridge Pose (Setu Bandha Sarvangasana) backbend can help to alleviate shoulder pain by opening the chest and stretching the front of the shoulder. Lie on your back with your knees bent and feet hip-width apart, heels close to your buttocks. Press your feet into the ground and lift your hips toward the sky while keeping your shoulders and head on the mat. Clasp your hands beneath your hips, rolling your shoulder blades together and pressing them into the mat for added support or clasp the hands together. Hold the pose for several breaths.
The gentle flow from Cat-Cow Pose (Marjaryasana-Bitilasana) helps to improve flexibility and mobility in the cervical spine and shoulders. Begin in a tabletop position with your hands beneath your shoulders and knees beneath your hips. Inhale and drop your belly, lifting your chest and tailbone toward the sky (Cow Pose). Exhale and round your spine, tucking your tailbone and chin toward your chest, pulling in your belly button (Cat Pose). Continue to flow between these two poses for several breaths.
Puppy Pose (Uttana Shishosana) stretches the shoulders and upper back. Start in a tabletop position and slowly walk your hands forward, lowering your chest toward the ground while keeping your hips above your knees. Rest your forehead on the mat and hold for several breaths.
Dolphin Pose (Ardha Pincha Mayurasana) strengthens the shoulder muscles and stretches the upper back. Begin in a tabletop position with your forearms on the ground and elbows shoulder-width apart. Tuck your toes under and lift your hips, straightening your legs and pressing your chest toward your thighs. Hold for several breaths.
Extended Triangle Pose (Utthita Trikonasana) stretches the shoulders and upper back while also improving overall balance. Stand with your feet wide apart, turning your right foot out to a 90-degree angle and your left foot slightly inward. Extend your arms to the sides, then hinge at the hip and reach your right hand toward your right ankle or shin while lifting your left arm toward the sky. Hold for several breaths before switching sides.
The powerful Warrior II Pose (Virabhadrasana B or II) strengthens the shoulders and upper body. Stand with your feet wide apart, turning your right foot out to a 90-degree angle and your left foot slightly inward. Bend your right knee, align it with your right ankle, and extend your arms to the sides at shoulder height. Gaze over your right fingertips and hold for several breaths before switching sides.
Side Plank Pose (Vasisthasana) strengthens the shoulders, arms, and core abdominal muscles. Begin in a plank position, then shift your weight onto your right hand and the outer edge of your right foot. Stack your left foot on top of your right, and lift your left arm toward the sky. Hold for several breaths before switching sides.
Upward Facing Dog (Urdhva Mukha Svanasana) stretches the shoulders, chest, and upper back. Lie face down on your mat with your hands beneath your shoulders, palms flat. Press into your hands, straightening your arms and lifting your chest and thighs off the mat. Roll your shoulders back and down, and hold for several breaths.
Reverse Prayer Pose (Parsva Anjali Mudra) stretches the shoulders, wrists, and upper back. Stand tall with your feet together, then bring your hands behind your back, pressing your palms together in a prayer position. Hold for several breaths.
Seated Forward Bend (Paschimottanasana) stretches the shoulders, hamstrings, and lower back. Sit with your legs extended in front of you, and inhale to lengthen your thoracic spine. Exhale and fold forward, reaching your hands toward your feet. Hold for several breaths.
Supine Hand-To-Toe Pose (Supta Padangusthasana) stretches the shoulders, hamstrings, and hips. Lie on your back with your legs extended. Bend your right knee and bring it toward your chest, then extend your right leg toward the sky. Hold your right foot or ankle with your right hand, or use a strap for assistance. Hold for several breaths before switching sides.
Fish Pose (Matsyasana) stretches the shoulders, chest, and neck. Lie on your back with your legs extended and your hands beneath your glutes. Press your elbows into the mat and lift your chest, arching your upper back and resting the crown of your head on the floor. Hold for several breaths.
Locust Pose (Salabhasana) strengthens the shoulders, upper back, and core muscles. Lie face down on your mat with your arms at your sides and palms facing up. Inhale and lift your head, chest, arms, and legs off the mat. Hold for several breaths before releasing.
Wide-Legged Forward Bend (Prasarita Padottanasana) stretches the shoulders and upper back. Stand with your feet wide apart and your hands on your hips. Inhale to lengthen your spine, exhale, and fold forward, bringing your hands to the floor or a block for support. Hold for several breaths.
The gentle Cobra Pose (Bhujangasana) backbend stretches the shoulders, chest, and upper back while strengthening the spine. Lie face down on your mat with your legs extended and your hands beneath your shoulders, palms flat. Press into your hands, lifting your chest off the mat while keeping your elbows close to your body and your pelvis grounded. Roll your shoulders back and down, and hold for several breaths before releasing.
Bow Pose (Dhanurasana) stretches the shoulders, chest, and front of the body while strengthening the back muscles. Lie face down on your mat with your legs extended and your arms at your sides. Bend your knees, bringing your heels toward your glutes, and grasp your ankles or the tops of your feet with your hands. Inhale and lift your chest and thighs off the mat, pressing your feet into your hands and creating a bow-like shape with your body. Hold for several breaths before releasing.
Incorporate these yoga postures for shoulder pain into your daily routine or regular yoga practice for the best results. Focusing on proper form and alignment in each pose is important to ensure that you target the correct muscles and promote the healing process rather than causing further injury. Be especially mindful with poses bearing your body weight. Consider attending yoga classes with a qualified instructor who can help you modify poses as needed and provide guidance on maintaining proper form.
In addition to practicing yoga, other tools and techniques can help to alleviate shoulder pain and promote healing. These include using a foam roller or a golf ball to massage tight muscles, engaging in physical therapy to address specific shoulder injuries or chronic pain, and practicing good posture throughout the day.
Yoga is an effective and natural way to alleviate shoulder pain, increase flexibility and strength in the shoulder muscles, and improve overall well-being. By incorporating yoga postures and stretches into your daily routine, you can experience the many benefits of yoga for shoulder pain relief and take steps to prevent future shoulder injuries. Remember to consult with a healthcare professional before beginning a new exercise program, and always listen to your body, making modifications as needed to support your unique needs and goals.
As with any exercise routine, practicing yoga consistently is essential to experience the full benefits. Consider attending yoga classes with qualified yoga teachers who can help you modify poses as needed and provide guidance on maintaining proper form. Committing to a regular yoga class can alleviate shoulder pain and improve your overall physical and mental well-being.
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