Many people face the common problem of tight and restricted shoulders. This can be due to factors such as side-sleeping, spending long hours hunched over a computer, or simply not engaging in activities that require a full range of motion in the arms. A lack of shoulder mobility can lead to connective tissues sticking to each other, similar to scar tissue formation, causing restriction and pain. One way to help release shoulder pain and stiffness is through a simple yoga sequence that can be performed daily.
The following steps will guide you through a series of movements designed to open up tight and restricted shoulders:
Step 1: Start in a standing position
Stand with your feet at a natural width, which means that they are neither too close nor far apart. Raise your arms up from your sides and then lower them behind your back. Clasp your fingers together with your palms facing up.
Step 2: Open up the chest
Press your hands down to drop the shoulders and open up the chest, while lifting your chin and squeezing your shoulder blades together. Hold this position for 10-15 seconds.
Step 3: Stretch to the right
Bring your hands over to the right side, allowing your right arm to pull your left arm over. When the left arm is as far to the right as possible, roll your shoulders and clasp your palms together once more. Squeeze your shoulder blades, move your right elbow over your left arm, turn your head to the left and drop your chin slightly. Hold this position for another 10-15 seconds.
Step 4: Return to the center
Lower your arms and return to the center starting position. Press your hands down once more to drop the shoulders, open the chest, lift the chin and squeeze the shoulder blades together. Hold for 10-15 seconds.
Step 5: Stretch to the left
Repeat Step 3, but this time switch to the left side. Your left arm should pull your right arm over, with your left elbow positioned above the right arm. Hold this position for 10-15 seconds.
Step 6: Forward bend
With your knees bent, push your butt back to maintain balance as you bend forward. Keep bending until your belly rests on your thighs, and then raise your arms up as if going over your head. As you raise your legs and bend forward, your fingers should remain clasped together.
Step 7: Chair pose
Release your hands and bend your knees while slowly returning to the center. Settle into a “chair pose,” which involves bending your knees as if sitting down, while keeping your arms outstretched above your head for balance. Alternatively, you can position your hands at your chest in a “prayer position” or down by your sides. Ensure that you can see your toes when looking down to maintain balance and prevent strain on your knees.
Step 8: Finish the sequence
Raise your arms up from their sides above your head, touching your palms together. Lower your hands to your chest, returning to a centered position to finish the exercise.
To effectively alleviate shoulder pain and stiffness, consider incorporating this brief yoga sequence into your daily routine. For those who work in an office, try to allocate a few minutes during the midday break to perform these movements. Over time, you should notice an improvement in your shoulder mobility and a reduction in pain and stiffness.
For more information on improving shoulder health and overall wellbeing, you can explore resources from high-authority health websites, such as Harvard Health Publishing and WebMD.
