Yoga undoubtedly has numerous benefits for one’s health and well-being.
Yoga provides many advantages to the body. Health professionals sometimes recommend using aromatherapy to help with sore muscles or manage stress.
The pain-relieving benefits of yoga are one of its key advantages. Yoga can provide relief from pain without the need for medication. Yoga poses can help relieve back, neck, and shoulder pain.
The most common pain area is the shoulder. To alleviate pain in the shoulder and neck area, yoga may be helpful. The shoulder is prone to tension and tightness from everyday tasks.
Yoga is often sought out by those with shoulder pain as it is a more natural way to find relief, without having to rely on medication. Not to mention, it is also a sustainable method for managing pain long-term.
Common Shoulder Injuries & Causes
Shoulder injuries are common among Americans. You are likely to experience shoulder injury at some point if you work at a physical labor-intensive workplace. Athletes also have the risk of injuries due to excessive and repetitive practices.
Shoulder injuries are not only experienced by people who do physical labor. You can experience shoulder pain even when you’re working from home. If you sit for long periods of time with poor posture, you are more likely to experience this type of injury. Shoulder pain can also happen during common activities such as cleaning your home.
The most common shoulder injuries are rotator cuff tears, shoulder impingement, and frozen shoulders.
Shoulder Sprain
It is an injury to the ligaments that connect the shoulder blade to the collarbone A separated shoulder is an injury to the ligaments that connect the shoulder blade to the collarbone. When you sprain your shoulder, it means that the ligaments that help support and stabilize it have been stretched.
One of the causes of shoulder sprain is direct trauma to the shoulder. This can be exemplified by trauma from a car accident or a sudden fall.
Shoulder Strain
A shoulder strain is a stretching injury to a muscle or tendon. This happens to people with poor sitting posture. You can get shoulder strain from lifting a heavy weight on your shoulder for a prolonged period of time.
When athletes repeat the same movement over and over, they can start to feel pain, especially in sports like tennis and swimming.
Shoulder Tear
A shoulder tear involves an injury to the soft tissues that provide stability to the joint. Tears can occur in tendons, muscles, and the connective tissue surrounding them. A small tear can turn into a bigger tear over time if it’s not properly treated.
People who commonly perform the same motions over and over again, such as athletes and workers who have physically demanding jobs, are the ones who are most at risk for developing a repetitive motion injury. If you fall and land with your arms outstretched, you might tear your shoulder.
Benefits of Yoga for Shoulder Pain
A recent study has found that yoga can be just as effective as physical therapy when it comes to treating chronic pain. Yoga poses can help to relieve muscle tension and pain.
Yoga is a safe way to reduce pain. There are many benefits to doing yoga poses that target your shoulders. Your body and mind will both thank you for taking the time to do these poses.
Yoga alleviates tension and tightness
When you feel stressed, your body’s natural reaction is to tense up, which can cause tightness in your shoulders.
The stretches and positions in yoga help to relieve the tension and tightness in your shoulders. Yoga poses that promote flexibility and reduce stress are beneficial for your health.
Yoga relieves shoulder pain caused by chronic conditions
Chronic pain from conditions such as diabetes, cancer, and heart disease can cause shoulder pain. If you regularly practice yoga, you will become more flexible and mobile. This will supplement the standard medical care that you may be getting. Yoga can be a helpful complement to physical therapy and exercise.
Tips for Yoga Poses for Shoulders
There are a few poses in particular that can help target pain in the shoulders specifically. Some yoga poses that can help relieve shoulder pain are the child’s pose, cat-cow pose, and thread-the-needle pose. An effective way to relieve muscle pain is to stretch, and yoga is a good way to stretch. There are many yoga poses that can help to relieve shoulder pain. These poses stretch and strengthen the muscles around the shoulders, which can help to take away some of the aching and soreness that is often associated with this type of pain.
Poses that can be done at your desk when you need a break are a bonus. A few minutes of your time dedicated to easy yoga poses for your shoulders can do wonders for you. After all, your mighty shoulders deserve some rest.
Most people can do yoga regardless of age and fitness level. If you’re new to yoga, start with easy poses that can help relieve pain in your shoulders.
If you have shoulder pain from an injury, you need to consult a medical professional. It’s important to discuss the scope of your practice with a yoga instructor before attempting any poses.
Yoga for Shoulder Pain Stretches
The following exercises target the muscles and joints around the shoulder in order to release tension and improve the range of motion.
Shoulder Rolls
To do a shoulder roll, sit up tall with relaxed shoulders. Roll your shoulders slowly forward and back several times.
Roll your shoulders in circles or side to side to relieve tension.
To release tension in the neck and shoulders, try doing some shoulder rolls. They can also help improve your posture.
Rolling your shoulders can help relieve tension. They can help relieve stress more than you would think.
Neck Rolls
Start in a comfortable position with your spine straight. First, tilt your head to the left so your chin faces the ceiling. Next, gradually move your head to the right while keeping your chin pointing upwards.
Continue rolling until your head is facing behind you. Remain in this position for a few deep breaths before returning to the starting position. Repeat on the other side.
Focus on your breath and move slowly and mindfully. If you are feeling any pain or discomfort while doing yoga, stop immediately and consult your doctor or a qualified yoga instructor.
Cross Body Arm and Shoulder Stretch
Sit with your back straight and begin the stretch. Reach your right arm across your chest with your palm facing backward.
To stretch your triceps, start by reaching your right arm overhead. Then, take your left arm and grab your right arm at about the elbow, and pull your arm closer to your body. Hold the stretch for several seconds. You should feel a stretch in your shoulder and shoulder blade.
Yoga stretches may be able to help reduce shoulder pain and improve the range of motion. To keep your shoulders healthy and strong, you should practice them regularly.
Yoga Poses for Shoulder Pain
Yoga is a great way to stretch and strengthen the muscles to relieve shoulder pain.
The following yoga poses can help improve flexibility and strength.
Cat/Cow Pose
Start on your hands and knees, with your shoulders over your wrists and your hips over your knees. As you inhale, arch your spine and look up towards the ceiling, letting your abdomen drop towards the floor. This is Cow Pose.
As you exhale, arch your back and tuck your chin to your chest, curling your tailbone under and moving into Cat Pose.
After completing the first pose, move to the second pose and continue breathing deeply for 5-10 inhales and exhales. Alternate between these two poses until you have completed 5-10 rounds of each.
This pose is beneficial for shoulder pain as well as for massaging the organs in the belly and improving circulation throughout the body.
Downward Dog Pose
The Downward Dog Pose is a yoga pose that offers benefits like improved flexibility and stress relief. It’s a fundamental pose in yoga.
Stand with your feet hip-width apart. While exhaling, bend forward at the hips and place your hands on the ground shoulder-width apart.
Move your hands forward until your body forms a V shape with your head at the top. Keep your arms straight and your heels pressing into the ground.
To deepen the stretch, tilt your pelvis upward and lengthen your spine. After assuming the pose, remain in it for five to ten breaths before coming back to an upright position.
Eagle Pose
The Eagle Pose is a great way to stretch the muscles and tendons in the shoulder area. Stretching can help improve the range of motion and flexibility in your joints.
Start the pose by standing with your feet together. Next, raise your right arm and wrap it around your left arm, bringing your palms together.
Next, bend your knees and bring your body down into a squatting position.
Keep your spine straight and breathe smoothly while stretching. If you keep practicing, you will be able to stretch further and get all the advantages of this pose.
Thread the Needle
The “thread the needle” yoga pose is often used to relieve neck and shoulder pain.
Start by lying on your back on a mat with your knees bent and your feet flat on the ground. As you inhale, lift your right leg and thread it under your left leg. Your right knee should be resting on the ground when you exhale.
Extend your right arm out to the side and place your left hand on your right thigh. Slowly move your right leg towards you, holding it with your left hand. To complete the pose, hold it for several deep breaths before repeating on the other side.
Cobra Pose
Cobra Pose is great for shoulder pain!
To do the Cobra Pose, lie on your stomach on the floor with your legs extended behind you and your palms flat on the floor next to your chest.
As you inhale, slowly raise your head and chest off the floor, keeping your shoulders and upper back relaxed. Keeping your elbows close to your body and resisting the temptation to arch your lower back will help you stay in proper form.
Count to four as you inhale, then exhale as you lower yourself back down to the starting position. You will experience less shoulder pain the more often you practice.
Bridge Pose
This pose is excellent for stretching the shoulders and chest while also providing a great workout for the back and legs.
Lie on your back on the floor with your knees bent and your feet flat on the floor. Place your arms at your sides, palms down.
Inhale as you press your feet into the floor and lift your hips upward. As you exhale, keep your thighs parallel to each other and extend your chest forward.
Once you are in a comfortable position, stay there for a few deep breaths. Inhale and slowly raise your hips off the floor, then exhale and lower them back down.
Puppy Pose
This restorative yoga pose is great for relieving pain in the shoulders, neck, and upper back.
To get into the pose, start on all fours with your hands and knees shoulder-width apart. As you exhale, bring your hands forward until your forehead rests on the mat.
Allow your shoulders to relax and your upper back to round. You can remain in this position for an indefinite amount of time, continuing to breathe deeply and allowing your body to relax.
Release the pose by walking your hands back to your knees and sitting up tall.
The Puppy Pose is an effective stretch for the muscles around the shoulder girdle and can relieve pain in the upper body.
This yoga pose may help relieve shoulder pain the next time you are feeling tightness in that area.
Props That Can Help with Shoulder Pain Relief
To effectively do yoga for your shoulders, you don’t need grand equipment. A couple of props can help you relieve shoulder pain entirely.
Massage Gun
Long hours of exercise often result in muscle knots. If you experience shoulder pain, using a massage gun can help to ease the pain afterward.
A massage gun can help relieve muscle strain and fatigue from workouts or general shoulder pain. The handheld massage gun from Amazon promotes blood circulation. It relaxes deep tissue and releases discomfort and pain. This handy tool is lightweight and easy to carry with you when you’re on the go. It comes with convenient storage so you can keep it close by when you need it.
Foam Roller
Foam rolling can help reduce soreness and promote muscle repair. This foam roller is extra-firm to help prevent muscle injury during your yoga practice. This exercise is ideal for improving your spine’s stabilization, balance, and positioning while you engage in strength-building activities.
Pillow
After a long day, put your shoulders at ease by sleeping. The Amazon Memory Foam Pillow is great for relieving shoulder pain. It alleviates shoulder stiffness and promotes spine alignment.
The cervical pillow can also help relieve shoulder pain. This soft sleeping buddy provides support for the head, neck, and shoulders. It helps to keep them aligned while you sleep.
Tips for sticking with your yoga practice and getting the most out of it
It’s what happens after the first class that can be daunting After the first yoga class, people might feel discouraged because it is difficult. It’s sticking with it that can be a challenge.
A few things you can do to help make sure you get the most out of your practice sessions and keep coming back for more include:
How often you practice is important, but being realistic about how often you can realistically practice is even more important. If you try to do a lot at once, you may get overwhelmed and stop doing it altogether. You will see better results if you start slowly and gradually increase your frequency.
Choose a style of yoga that meets your needs and goals. There are many different types of yoga, so finding one that suits your needs should not be a problem.
If you’re unsure of where to start, consider taking a few different classes until you find one that feels right. Finally, don’t be afraid to ask for help.
