A person who is struggling with problems is sometimes said to be "carrying the weight of the world" on his shoulders. Your shoulders can reflect feelings of stress or fatigue by slumping or hunching forward, a posture that can lead to head and neck pain. Certain yoga poses serve to stretch and strengthen the shoulders, and are a good antidote to shoulder tightness, stiffness or tension.
Shoulder To Ears
Shoulder to ears is a stretch that can be performed during your work day. Inhale as you raise your shoulders up as far as possible, then release with an "aaahh" sound. Repeat several times.
Shoulder Circles
Shoulder circles help relieve tension and maintain flexibility. Raise your shoulders, then draw them back, down, forward and up again in a circular motion. Repeat several times, then perform the exercise in the opposite direction.
Shoulder Stretches
Performing shoulder stretches while using a strap improves the flexibility of your shoulders, according to the website ABC-of-Yoga. From a sitting position, pull the strap taut with both hands held out straight in front of you. On an inhale, bring your arms straight overhead, then exhale as you drop you arms behind your head as far as you can comfortably go. Repeat the exercise in a slow manner, timed to the rhythm of your breath. If you cannot straighten your arms, increase the length of the strap between your hands.
Dolphin Pose
The dolphin pose helps open your shoulders while strengthening your core, arms and legs. Position yourself on all fours, then drop your forearms to the floor. Straighten your legs so that your sitting bones are reaching toward the ceiling. Your body assumes a "V" shape with your head, buttocks and feet. When you first perform this pose, you may need to keep your knees bent and your heels lifted off the floor. Continue to press your forearms into the floor, keeping your head between your upper arms. Hold the pose for 30 to 60 seconds. Release to the floor on an exhalation.
Cow Face Pose
Cow face pose provides a stretch for the shoulders as well as the hips and chest. From a cross-legged position, bring your right knee directly over your left knee, keeping even weight on the sitting bones. Extend your left arm toward the ceiling, then bend your left elbow and bring your hand down the center of your back. Extend your right arm out to the side, then bend your right elbow and send your right hand up the center of the back until your hands clasp. If your shoulders lack the flexibility required to clasp your hands behind you, use a strap as an extension. Stay in the pose for about one minute, then perform with your arms in the opposite position after reversing the position of your legs.
Member Comments