Many active clients come to me with shoulder discomfort and actual shoulder pain. It is a very common pain, very annoying and causes sleepless nights. The shoulders are the most affected; heavy bags, extra weight, the canvas of stretching, excessive pulling and pushing, and real injuries. As I work with clients through modified yoga poses, we specifically target tight and tense shoulders for shoulder pain relief. The movements are slow and focused on stretching the ligaments and tendons of the shoulder. Shoulder rolls are a great way to start.
Many of the examples I will describe can be done standing or sitting. Roll both shoulders up and back several times in a slow circle. This begins to relieve shoulder tension. So we can focus on one shoulder at a time. Push one shoulder forward as if you were pushing a soft cloth forward. Do this about ten times or more. Then you can do the same with the other shoulder.
Before you continue to relieve shoulder pain and tension, imagine a long horizontal line, extending directly across the tops of the shoulders, and the line extending past the sides of the shoulder. I call this the “shoulder line”. To avoid reinjuring a sore shoulder, as much as possible, you should keep your arm movements, under the shoulder line. For an example; you can start with your back and shoulders rounded forward and your chin down. Then you place your hands on the sides of your thighs with your elbows bent. I call this exercise “Angel Wings”. Your arms will appear as open wings. If you’re standing, keep your back and shoulders rounded and your knees bent, as you slowly move your hands out to the side and sweep them up. Imagine if your hands could just touch the imaginary shoulder line. Then you bring them back to rest on your thighs. This can be done slowly five to ten times, but it’s really a personal choice.
If you stand up, lace your fingers behind you and slide them toward your buttocks. This slide helps relieve shoulder pain. You can also modify this exercise by using a non-elastic strap or belt. Hold the strap against the width of your hips and slide your hands toward your buttocks. This lengthens the tendons of the shoulder.
If you are sitting in an armless chair, you will turn your body to either side of the chair to clear the back of the chair and either lace your fingers or use the strap as described. If you’re sitting in a chair with arms, move your legs to the side and come to the edge of your seat, you can now extend your arms behind you to clear the arm of the chair. He will then lean his body forward and raise his arms slightly upwards. To remind you that your arms are outstretched and intertwined behind you, or that you are holding the leash behind you and reaching up. This stretches your shoulders in a smooth, focused way.
If you are standing, continue with the exercise to relieve shoulder pain; your arms are intertwined behind you, or you are wearing the strap on your hips, to modify it. You’ll round your shoulders and back into a slight forward lean, and bring your arms, which are behind you, slowly up toward the ceiling or sky as you lean your body forward. Bend your legs as you lean forward. Raise your arms behind you at least three times. If you are wearing the strap, the strap will leverage your arms to cause a greater stretch. These exercises relieve shoulder pain. It may not go away completely and right away. But it really works as a daily practice.
