Tight shoulders caused by stress, injury, or various other reasons can take a toll on your daily life and activities. Stretching can help increase circulation, range of motion, flexibility, and reduce stress. For shoulder relief, practice these yoga stretches two to three times a week.
Cow Face Pose
From a comfortable standing or seated position, stretch your arms out shoulder height in a T-shape. Rotate your right hand to face behind you, so that you feel your shoulder joint rotating forward. Reach your right hand behind you, bending at the elbow and finding the middle of your shoulder blades with your palm facing away from you. Now reach your left arm overhead, rotating the palm to face behind you. Bend at your elbow and clasp your right fingertips or hand. If you cannot reach your hand, use a towel or strap so both hands have something to clasp. Release and switch sides.
Eagle Pose
From a comfortable standing or seated position, hold your arms out straight in front of you with your palms facing down. Cross your right arm over your left. Bend both elbows so your fingertips point up and then try to cross your forearms and palms. Lift your elbows up to the height of your shoulders and press your forearms forward so your upper back rounds. Release and switch sides. If your shoulders are too tight to cross forearms and palms, grab for opposite shoulders instead.
Dolphin Pose
Starting on your hands and knees, place your elbows on the ground underneath your shoulders. Place your palms together. Tuck your toes under, lifting your knees off the ground. Once your knees are up, begin to push your chest toward your thighs. If your hamstrings are on the tight side, bend your knees to take some of the stretch away from your legs and avoid rounding your back. Try not to let your shoulders push past your elbows. Let your head relax down between your biceps.
Backward Reach
From a standing position with your feet shoulder distance, interlace your fingers at your low back. Stretch your knuckles down toward the floor, straightening your arms, and then begin to lift your hands away from your lower back. If it is hard to interlace your fingers, grab a strap or towel with both hands, keeping your hands shoulder distance. If you would like to deepen the stretch, close your palms together with your fingers interlaced and fold forward over your legs.
Considerations
It will take time, as with any muscle group, for your shoulders to open up and respond to the stretch. MayoClinic.com suggests holding each stretch for 30 seconds so your muscle tissues can lengthen safely. Repeat each stretch three to four times, and practice them two to three times a week.
