3 Yoga Poses for Shoulder Strength & Mobility

Hello Friends!

I hope your Sunday has been lovely and you're spending it recharging and preparing for the week ahead :)

This blog post will outline poses that will assist in shoulder strengthening and mobility. Since so many of us sit at desks all day and as a result we often deal with the negative side effects of tight chests and lengthened/weaker muscles across the back of our shoulders. Here are a few poses that I have found to alleviate some of these imbalances.

NOTE: Be kind when you're looking at these images. I didn't intend on sharing them publicly... I know you're jealous of my socks.

1. Thread the Needle

- Starting in table pose on all fours, your palms are below your shoulders, knees are below your hips, spine is neutral

- Keep left palm connected with the ground, inhale right arm up towards the sky and open the heart to the right side of the room coming into a gentle spinal twist

- Then exhale right arm comes underneath left. The outside of the right shoulder and the right side of the head come to rest on the mat

- You can leave your left hand on the mat in front of your face, or extend the hand towards the top of your mat to deepen the stretch, or even take the left hand around your lower back and reach for your right hip to come into a bind

- You should feel an opening along the back of the shoulder/upper back

- Try to keep hips square to the mat and hold the pose for 5-6 breaths.

- If your head does not come to rest on the mat place a block or a pillow underneath it to offer some support

- Repeat on both sides

2. T-Stretch (I made this name up - I have no idea what its called)

- Start laying on your stomach. Arms are stretched out, palms are facing down, making a "T" shape with your body.

- Place the palm of your right hand under your right shoulder and pressing into this hand open your body towards the right side of the room and opening through the front of the left shoulder.

- Bending the right knee and place the right foot on the ground either in front or behind the left leg to help hold yourself in place.

- Keep the left side of your head resting on the mat - you can always place a pillow underneath your head if you require the extra support

- You should feel a lengthening/opening through the front of the chest and shoulder

- Stay here for 5-6 breaths. Repeat on both sides

3. W-Move (I also made this up name up....)

- Start laying on your stomach with tops of the feet connected with the mat, chest and forehead resting on the ground, and arms stretched forwards. Keep your feet hip width apart to alleviate any stress on the lower back.

- Inhale lifting your chest up off the mat and palms of the hands hover above the ground. Keep the back of the neck long by maintaining a slight tuck to the chin. Tops of your feet stay connected to the floor.

- As you exhale draw elbows back towards your rib cage, keep shoulders pulling back and down activiting your rhomboid muscles, and activate your latissimus dorsi to pull your elbows inwards.

- Inhale as you extend your hands forward, exhale as you draw your elbows back. Continue following your breath and repeat 8-10 times.

#yoga #health