Shoulder pain can be debilitating. There are a number of gentle yoga poses that may help to take the pressure from the shoulder area and reduce the pain, though you need to take care not to worsen any muscle or tendon damage. If you are suffering from shoulder pain, consult your doctor before practicing yoga.
Causes of Shoulder Pain
One of the most common causes of shoulder pain is a sore tendon -- this is the band of tissue that attaches the muscle to the bone known as the rotator cuff. Discomfort may also be caused by subacromial bursitis. This is caused by inflammation of the fluid sac located beneath the highest part of the shoulder. These types of injuries may be caused by sports, lifting, painting or other activities which involve raising one or both of your arms.
Yoga Benefits
Yoga poses can benefit the shoulder in a number of ways including increasing awareness of the muscles and tendons in your shoulders, keeping the joint lubricated and reducing the risk of wear between the bone and soft tissue. Shoulder poses should be performed at the beginning of your yoga practice to loosen and warm up the body for more complex and demanding poses. You may also practice them during the day to keep your shoulders relaxed and to ease tension.
Eagle Arms
Stand upright with your feet slightly apart. Breathe slowly and regularly. Bend your elbow and raise your right arm in front of your chest. Your forearm should be parallel with your body while your upper arm remains parallel to the floor. Raise the left arm to the same position. Cross elbows and wrists and clasp your hands together. As you inhale, push your shoulder blades back. As you exhale, raise your elbows so that they are in line with your nose.
Fish Pose
Lie on your back with your arms by your sides and your legs outstretched. Raise your pelvis slightly from the floor and slip your hands beneath your buttocks, keeping your palms flat against the floor. Press your hands and forearms into the floor and, as you inhale, arch you spine so that the crown of your head is resting on the floor. Breath deeply and remain in the pose for about 30 seconds, then slowly straighten you back until it rests on the floor.
