8 Yoga Poses for Healthy Shoulders: Improve Mobility and Prevent Injuries:If you are familiar with me, you are aware that I am a strong supporter of yoga as a means of treating a wide range of conditions, including physical fitness, the alleviation of stress and anxiety, and the development of self-confidence through the use of the breath. The fact that I believe that yoga is an excellent technique to enhance shoulder mobility, reduce stress and pain, and prevent injuries should thus not come as a surprise to you. In addition, as we get older, it becomes even more essential to keep our bodies in good health in order to maintain our strength and resilience.
8 Yoga Poses for Healthy Shoulders: Improve Mobility and Prevent Injuries
The anatomy of the shoulder
The shoulders are responsible for a wide range of functions that help support our day-to-day mobility. The anatomy of the shoulder girdle is something that we will examine.the movements of the shoulder girdle
Although it is the most mobile of all our joints, the shoulder is the least stable joint in the body since it is a ball and socket joint. The shoulder is the most mobile of all our joints. Take a look at everything that it is capable of doing:Through the process of elevation, the shoulder girdle is brought closer to the ear.The shoulder girdle is moved downward and away from the ear when a person is depressed.
Drawing the scapula away from the body’s midlife is what is meant by the term “protraction.” Moving the scapula closer to the body’s midlife is what is meant by the term “retraction.” Upward rotation is a movement that occurs roughly in the frontal plane and is characterised by a swinging motion in which the lower tip of the scapula swings upward and outward away from the medium line.
The term “downward rotation” refers to the swinging motion in which the lower tip of the scapula swings downward and towards the midlife. A downward rotation of the scapula takes place when the arm is brought back down to the side after being elevated in a position of elevation.
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5 poses for healthy shoulders
Following the completion of the anatomy lesson, let’s have a look at the following eight yoga positions that are beneficial for healthy shoulders, along with the benefits of each posture, how to perform it, and modifications that can make it simpler to perform:
Downward-Facing Dog
In addition to strengthening the arms and legs, this pose is particularly beneficial for stretching the shoulders, arms, and upper back.To begin, go down on your hands and knees. Position your wrists so that they are under your shoulders, and place your knees so that they are under your hips. Your palms should be pressed into the mat while your fingers are spread out wide. Exhale and lift your knees off the mat, bringing your legs into a straight line and forming an inverted V-shape. Extend your spine and press your heels down toward the mat to create a longer spine. Pause for five to ten breaths.Alterations: If you have tight hamstrings or lower back pain, you can focus on stretching your spine and bending your knees slightly. This will help you alleviate the pain.
Cow Face Pose
The benefits of this position include stretching the hips and thighs, as well as opening up the chest and improving the flexibility of the shoulders.How to carry it out: Sitting with your legs stretched out in front of you is the starting posture for this exercise. First, bend your right knee and lay your right foot on the floor. Next, cross your left leg over your right leg and bring your left foot to the outside of your right hip. Finally, repeat this exercise with your left foot. To perform this exercise, bring your right hand down between your shoulder blades while reaching your right arm up and bending your elbow.
Eagle Pose
This pose makes the shoulders and upper back stronger and more flexible. It also helps with balance and focus.How to do it: Begin by standing up straight with your feet hip-width apart. Lift your right leg up and cross it over your left leg. Small bends in your knees. If you can, wrap your right foot around your left leg. Spread your arms out to the sides and cross your right arm over your left arm. If you can, bend your elbows and bring your hands together. Keep your arms up and away from your face. Hold for five to ten breaths, and then switch sides.
Dolphin Pose
The shoulders and upper back get stronger in this pose, and the legs and calves get stretched.How to do it: Place your knees under your hips and your arms under your shoulders to begin. Keep your elbows under your shoulders and bring your wrists down to the mat. Lift your hips up and tuck your toes under. This will make a modified downward-facing dog. Widen your back and press your palms and wrists into the mat. Hold for five to ten breaths.
Thread the Needle Pose
The shoulders and upper back are stretched in this pose, and the neck and spine are relaxed.How to do it: Place your knees under your hips and your arms under your shoulders to begin. Cross your right arm over your left arm and through the space between your left arm and knee. Put your right ear and shoulder on the mat and rest your right cheek on it. Hold for five to ten breaths, and then switch sides.
