Yoga For Shoulder Pain – Poses and Benefits

yoga for shoulder pain

Spinal alterations, swelling, or injury around the rotator cuff may bring on shoulder discomfort. As a result, movement of the arm forward or backward becomes restricted. Joint arthritis, shoulder dislocation, frozen shoulder, nerve injury, muscle tension, and poor posture might be some of the common causes of shoulder pain. Yoga for shoulder pain uses a combination of physical postures and breathing awareness. It helps to stretch the shoulder muscles gently, increase blood flow, and release tension.


How Yoga Helps to Relieve Shoulder Pain?

In this age of technology, we rely a lot on our computers to finish daily work and also spend long hours checking our phones. However, gazing down a lot creates tension in the muscles and leads to stiffness and soreness in the neck and shoulders.

The cervical spine, which consists of vertebrae C1 through C7, makes up the neck. The natural curvature of the cervical spine can be affected by hunching and holding a prolonged posture, which can cause soreness and a restricted range of motion. Yoga for neck and shoulder pain can assist in relieving tension and strain on the shoulders. To aid with posture, muscular balance, and tension release, begin with some neck stretches and work your way up to stretch the shoulder blades.

One must remember not to force themselves through discomfort or exhaust themselves while performing the yoga postures. Before performing any yoga for shoulder pain, it is recommended to seek advice from a healthcare professional or perform under the guidance of a yoga expert who can offer customized adjustments according to your unique requirements.


Yoga Poses for Shoulder Pain

Gentle stretches and movements release tension and encourage flexibility. Remember to sync your breathing with every movement.


Cat and cow

Cat and cow pose 

  1. Starting on all fours, place your hands under your shoulders and your knees under your hips to perform the cat-cow stretch. 
  2. Breathe in as you drop your belly, arch your back, and raise your head (Cow Pose). 
  3. Breathe while bending your back and bringing your chin to your chest (Cat Pose). 


Cow Face Pose

Cow Face Pose

  1. Sit in the Dandasan pose and extend the legs in front.
  2. Move your right heel over to the left hip’s side and align the left heel with your right hip.
  3. Elongate the spine
  4. Inhale, raises the arm. Exhale, bend the left elbow to rest the hand on the back.
  5. Lift the right arm, bend the elbow so that it faces the ground, and clasp the fingers together.
  6. Avoid letting the head lean forward. Maintain an upright spine.
  7. Hold for 8-10 breaths. And gently release the hands. 
  8. Repeat with the other side.

Half-Fish Pose

Half fish pose

  1. Take a seat with the legs out in front of you
  2. Place the left foot on the outside of your right thigh and bend the left knee. 
  3. Grasp your left knee with your right hand and turn your body slightly to the left, 
  4. glancing over your left shoulder. 
  5. Hold for a few breaths, then switch to the other side.


Cobra Pose


  1. Lie face down on the mat. Bring your legs to a hip-width distance.
  2. Place your palms down, just below the shoulder blades. Bend the elbows.
  3. As you take a breath, Raise the upper body by pulling your chest away from the floor.
  4. Maintain comfortable inhalation and exhalation and hold for 15-30 mins. 
  5. Lower down gently as you exhale.

Read more about Cobra Pose


Downward Dog Pose

Downward dog

  1. Come on all fours, place your hands under your shoulders and your knees under your hips. 
  2. Raise your hips and straighten the legs, tuck your toes beneath, and push back through the hands.
  3. Spread the fingers on the mat for support.
  4. Move your shoulder blades from the ears toward your hips.
  5. Sink your heels toward the floor, rotate the thighs inward, and maintain a high tail.
  6. The space between the hands and feet should be the same.


Upward Facing Dog

Upward Facing Dog

  1. Lie down on the belly and place the feet hip distance apart.
  2. Extend the legs and press down with all the toes.
  3. With the support of the hands and the feet, inhale, raise the legs, and straighten the arms.
  4. Draw the chest forward and up while keeping the feet planted and the arms parallel to the floor.
  5. Pull the shoulders back. The curves in the upper and mid back must align with the curves in the neck.
  6. Hold for 5-10 breaths.


Fish Pose

Fish Pose

  1. Take a comfortable cross-legged seat in Sukhasana or Padmasana
  2. While keeping the legs crossed, gently bend back and rest utterly flat on the back. 
  3. Raise the upper back. Use the elbows and palms for support, and extend the neck backward so that only the head is touching the floor. 
  4. Maintain elbows on the floor, take hold of the left foot with the right hand and then the right foot with the left hand. 
  5. Hold for 15-30 seconds.
  6. Release the posture by first letting go of the toes. Maintain the palms on the floor to support the head as you straighten it. 


Extended Puppy Pose

Extended puppy pose

  1. Come to your fours in the tabletop position.  
  2. Extend your hands forward and lower the body until you can release your head onto the floor while maintaining the hip position. 
  3. Separate the shoulder blades and widen the shoulders. 


Child Pose

Child pose

  1. Place your knees slightly apart on the ground.
  2. Exhale and bend forward. Slightly tuck your chin.
  3. Extend the arms on the ground in front of you or extend them back toward the feet, palms up.
  4.  Let the weight of the shoulders stretch the shoulder blades widely across the back.
  5. Breathe in gently and deeply for 30 seconds.


Yoga For Shoulder Blade Pain

We may sometimes overuse our shoulder muscles like bearing a bulky backpack or carrying heavy grocery bags. This can in turn lead to decreased muscular function and soreness around the shoulder blade. Yoga for shoulder blade pain helps to strengthen the back and soothe the affected area.


Clasped Hand Shoulder Blade Stretch

Yoga For Shoulder Pain
  1. Stand with feet together.
  2. Interlock the fingers behind the back and extend the arms as far as you can, pinching the shoulder blades together.
  3. Gently fold forward at the hips. 
  4. Bend the knees slightly as you bend if needed.
  5. Hold for 5-10 breaths.
  6. To release, slowly come up to stand straight and gently release the fingers. 


Bridge Pose

Yoga For Shoulder Pain(bridge-pose)

  1. Lie on the back. Bend your knees.
  2. Spread your legs with your feet flat on the ground.
  3. Stretch your arms out to each side of your body to touch the back of the heels
  4. Gently raise your hips up 
  5. Tuck your chin in slightly toward your chest, which helps lengthen the back of your neck.
  6. Put your hands under the back and interlace the fingers. 
  7. Engage your inner thighs and relax your glutes.
  8. Hold for 30 seconds.

Read more about Benefits of Bridge Pose


Locust Pose

Yoga For Shoulder Pain(Locust Pose)

  1. Lie down on the abdomen
  2. Straighten and spread the legs hip-width apart behind you. 
  3. Breathe in and lift the head to look forward. 
  4. Breathe out face downward. Raise and extend the arms towards the feet.
  5. Keep the chest broad and open.
  6. Raise the legs slightly with the help of the lower belly and pelvis.
  7. Stretch your shoulder blades apart and draw them toward your back ribs.
  8. Maintain steady breathing
  9. Hold the pose for 5-10 breaths.
  10. To release carefully, lower the body to the mat.