Many active clients come to me with shoulder discomfort and actual shoulder pain. It is a very common pain, very annoying and that causes sleepless nights. The shoulders are the most affected; heavy bags, extra weight, the canvas from excessive stretching, pulling and pushing, and actual injuries. As I work clients through the modified yoga poses, we specifically target tense and tense shoulders to relieve shoulder pain. 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 that I will describe can be done standing up or sitting down. Roll both shoulders up and back several times in a slow circle. This begins to relieve tension in the shoulder. 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 continuing to relieve shoulder pain and tension, imagine a long horizontal line, running directly across the tops of your shoulders, and the line extending past the sides of the shoulder. I call this the “shoulder line.” To avoid re-injuring 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 are 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 line of the shoulders. 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, interlock 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 shoulder tendons.
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 interlock your fingers or use the strap as described. If you are sitting in a chair with arms, move your legs to the side and move closer to the edge of your seat, you can now extend your arms behind you to clear the arm of the chair. You will then lean your body forward and raise your arms slightly up. To remind you that your arms are outstretched and entwined behind you, or that you are holding the leash, behind you and extending your arms up. This stretches the shoulders in a smooth and focused way.
If you are standing, continue the exercise to relieve shoulder pain; your arms are locked behind you, or you are wearing the strap on your hips, to modify it. You will round your shoulders and back to a slight forward lean, and slowly bring your arms, which are behind you, 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 more stretch. These exercises relieve shoulder pain. It may not go away completely and right away. But it really works as a daily practice.