Whether it’s at work, at home, looking after the kids or working from home…we spend hours sitting in front of our computers or hunched over looking at our phones. There’s also the daily repetitive movements we do without thinking like picking up the kids, the toys, stacking the dishwasher…it all adds up. So to break all that tension, here are a few stretches to help release those tight shoulders.
Yoga for Shoulders
Around the World
Interlace fingers in front of chest, face palms away from body stretching them out in front. Let the shoulder blades draw away from one another and tuck the chin down to the chest
As you inhale, lengthen through the spine drawing the palms up towards the sky. Squeeze the shoulder blades then draw shoulder blades down.
Bring hands behind back, interlacing fingers. Face palms towards the body drawing the tops of the hands away from the back and squeezing the shoulder blades together. Tuck the chin slightly towards the chest
Kneel on shins, draw knees out to the sides of the mat bringing toes together. Sit the bottom back towards the heels sinking the belly between the legs and the chest down towards the floor. Relax the neck and shoulders as much as possible.
Sit hips directly above the knees, bring arms forward, lengthening through the spine and letting the chest sink down towards the floor, relaxing the shoulders.
Begin on all fours, press through hands and balls of feet, press hips up and back, slowly straightening the legs. Let feet sit about hip width apart and draw heels down towards floor (don’t worry if they don’t reach). Press evenly between hands and lengthen through spine and neck, relaxing shoulders so they keep away from the ears.
From Downdog, reach right hand over to the outside of the left ankle, rotating chest over to left. Try to press evenly through the feet. Return to regular Downdog, repeat for opposite side.
Lying flat, position elbows directly under shoulders, draw shoulders down away from ears and shoulder blades down the back, opening through the chest. Look down between thumbs or straight ahead depending on comfort of the neck.
Bring hands below shoulders, tuck elbows in towards ribs, press through hands and roll shoulders up and back. Start small/low and if it feels ok, slowly straighten arms as much as the back allows. You may like to engage the glutes slightly but if this causes pinching in the lower back, relax your tush as much as you can.. Position neck at most comfortable angle
Lying flat on stomach, bring hands behind the back. Interlace fingers with palms facing towards the body. Draw arms towards feet, squeezing shoulder blades together and li ing through the chest. Squeeze bottom slightly and look down towards mat.
Bow Prep/Full Bow
Lying flat on front, bend knees and bring hands to hold ankles or top of feet. If this feels like your limit, stay here. If you want to get into full bow, press the feet into the hands letting the chest open and lift. Squeeze bottom as you continue to press feet back into hands and try to li thighs slightly o the ground. Find the most comfortable position for the neck.
If you want a little more step-by-step style guidance, jump on over to my youtube channel and join me in a 20 minute flow to help out your sore, tired shoulders! (Don’t forget to subscribe).