Relieving Shoulder Pain with Gentle Yoga

Shoulder Pain

Many activities of daily life can increase your shoulder pain or tension.  Being at a computer all day, driving, and repetitive work activities are a few common culprits.

Incorporating a gentle stretching routine can help you manage and control your shoulder pain.  Try to complete this easy program once to twice daily for at least two weeks.  Once your tension levels abate you can decrease the amount you stretch, but always be sure to stretch at the first sign of tension.

These stretches are perfect to help manage your shoulder pain.

Making Your Stretches Safe

Although these stretches are generally gentle, as with any exercise program there are some risks of injury.  These exercises are presented for informational purposes only.  It is the responsibility of the reader to verify with their physician if these exercises are safe for them to perform.

Always listen to your body.  If you experience any pain stop the stretch and apply ice.

1. Supraspinatus and Deltoid Stretch

  • Sit or stand up straight
  • Hold your right elbow with your left hand
  • Gently pull your right arm across the front of your chest
  • Hold for 30 seconds
  • Switch sides

2. Reverse Prayer

  • Sit or stand up straight
  • Bring both of your hands behind your back
  • Meet your hands in a prayer position, fingers pointing up towards the ceiling
  • You should feel this in your chest and/or the front of your shoulder
  • Hold for 30 seconds

3. Eagle Arms

  • Sit or stand straight up
  • Cross your right elbow over the left elbow
  • If you are able to cross the hands at the wrists do so
  • Actively pull your shoulders down as you actively push the elbows up
  • You should feel this across the top of your shoulders and/or between your shoulder blades
  • Hold for 30 seconds
  • Switch arms

Stretching and self care are wonderful ways to decrease your shoulder pain.  PEMF therapy, Yoga and Massage therapy are also effective treatments for stubborn recurring tension.