Yoga for Shoulders: Strengthen and Release Tight Muscles

As a yoga teacher with over 20 years of experience, I have seen firsthand the incredible benefits that yoga can offer when it comes to strengthening and releasing tension in the shoulders. Whether you are dealing with soreness, tightness, or simply looking to build strength and flexibility in your upper body, yoga can be an excellent practice to incorporate into your routine. In this article, we will explore some of the ways that yoga can benefit the shoulders and provide some tips for incorporating yoga into your shoulder health routine.

Is Yoga Good for Sore Shoulders?

Yoga can be an excellent practice for individuals dealing with sore shoulders, as long as it is practiced in a safe and mindful way. The key is to listen to your body and avoid any poses or movements that cause pain or discomfort. Instead, focus on gentle movements that help to release tension and increase circulation in the shoulder area. It's also a good idea to work with a qualified yoga teacher who can help you modify poses and create a practice that is tailored to your individual needs.

How to Strengthen Shoulders with Yoga

If you are looking to build strength in your shoulders, there are a number of yoga poses that can be beneficial. Here are a few to try:

Downward Facing Dog: This classic yoga pose is excellent for building strength in the shoulders, as well as the arms and upper back. To practice, begin on your hands and knees, then lift your hips up and back, creating an inverted V-shape with your body. Press your hands firmly into the ground and draw your shoulder blades down your back.

Plank Pose: Plank is another excellent pose for building strength in the shoulders, as well as the core and legs. Begin in a push-up position, with your shoulders directly over your wrists and your body in a straight line. Hold for several breaths, then release.

Warrior II: This standing pose is great for building strength in the shoulders, as well as the legs and hips. Begin in a lunge position, then open your hips and arms to the side, coming into a deep lunge with your front knee bent and your arms outstretched.

Dolphin Pose: Dolphin is a modification of Downward Facing Dog that places more emphasis on the shoulders and arms. Begin on your hands and knees, then lower down onto your forearms, keeping your elbows directly under your shoulders. Press your forearms into the ground and lift your hips up and back.

How to Release Tight Shoulder Muscles with Yoga

In addition to building strength, yoga can also be an excellent practice for releasing tension and tightness in the shoulder area. Here are a few poses to try:

Shoulder Rolls: Simple shoulder rolls can be an excellent way to release tension and increase circulation in the shoulders. Sit or stand with your arms at your sides, then inhale and roll your shoulders up towards your ears. Exhale and roll them back and down.

Eagle Arms: This seated pose is great for releasing tension in the upper back and shoulders. Begin seated with your legs crossed, then bring your right arm under your left and wrap your forearms around each other, pressing your palms together. Lift your elbows up and away from your chest, then take several deep breaths. Release and repeat on the other side.

Thread the Needle: This gentle pose is great for stretching the shoulders and upper back. Begin on your hands and knees, then reach your right arm under your left arm and rest your right shoulder and ear on the ground. Take several deep breaths, then release and repeat on the other side.

Recommended Yoga Videos for Shoulder Health

If you're looking for some additional guidance on practicing yoga for shoulder health, there are many great yoga videos available online. Here are a few yoga of my recorded yoga classes that I recommend:

• Unbind Your Shoulders

• Some Shoulder Work

• Release Tight Shoulders

  Incorporating Yoga into Your Shoulder Health Routine

If you are looking to incorporate yoga into your shoulder health routine, it's important to start slowly and listen to your body. Begin with gentle movements and gradually increase the intensity of your practice as your body allows. It's also a good idea to work with a qualified yoga teacher who can help you create a safe and effective practice that is tailored to your individual needs.

In conclusion, yoga can be an excellent practice for improving shoulder health, whether you are dealing with soreness, tightness, or simply looking to build strength and flexibility in your upper body. By incorporating some of the poses and practices outlined in this article, you can begin to experience the benefits of yoga for yourself. So why not roll out your mat and give it a try? Your shoulders will thank you!

Link to my YouTube channel: MBODY Yoga with John Cottrell