shoulder Stretching Shoulder stretching : Benefits, Method, Precautions, Modifications

30 Min activity

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Shoulder Stretching      
Shoulder stretching poses are good for releasing your tension in the shoulder area. Shoulder stretching is the best way to warm up before practicing yoga. This will help you in releasing the tightness of your shoulder area and refresh your mind. Shoulder pain often originates from shoulder injuries. Shoulder stretching consists of various exercises. You can find hundreds of stretching exercises for different parts of your shoulder.
People usually suffer from shoulder spasms. Though this is not a serious issue that doesn’t mean you have to live with eating. You can treat them by practicing very simple yoga. There are numerous ways to release spasms from your shoulder. Shoulder stretching will make your shoulder more flexible. It will enhance your shoulder strength. It will cure shoulder pain. shoulder stretching is a must to practice before performing any yoga or cardio. shoulder stretching. You should take enough precautions before practicing this yoga. It can cause you trouble. They should be performed within your comfort zone. The best thing about shoulder stretching is that it can be done anytime and we don’t need any special arrangements or equipment to perform these exercises.
Shoulder stretching is the best way to enhance your overall yoga performance. They will strengthen your shoulder and enhance your performance. Shoulder stretching is the best way to release all the stress, tension, and pain. Shoulder stretching exercises are useful for relieving tightness in your upper back, shoulders, and neck. You may also find that shoulder stretches can relieve stress and help clear your mind. Regular practice of shoulder stretches can increase the range of motion in your shoulders.
You can perform shoulder stretches in a seated pose, such as Easy Pose. You can also perform shoulder stretches in a standing pose, such as Mountain Pose, or while sitting in a chair.
As you perform the first exercise in the steps below, make sure you do not lift your shoulders. The stretch should only be a back and forward movement. The second exercise requires that you focus on the opposite movement. As you shrug your shoulders up and down, try not to move your shoulders forward or back. For both exercises, allow your arms to follow the movement of your shoulders, rather than participating in the stretch.

Benefits:

shoulder, neck, and back. Technique:
Pose 1: thread the needle pose:

                   
Step 1: The starting position is tabletop.
Step 2: Place your hand directly under your shoulder and your knees should be under your hips.
Step 3: lift your right hand and straighten to the left side underneath.
Step 4: Rest your right shoulder and ear on the mat as shown in the picture.
Step 5: Keep your left hand straight towards your ears and touch the floor with your palm. Lengthen your left hand.
Step 6: Hold for at least 10 seconds and release.
Step 7: Get back to the initial position.
Step 8: Repeat this exercise 5 -10 times.
Pose 2: puppy pose:
 
Step 1: sit in the child pose.
Step 2: your knee must be folded such that you sit on your toes.
Step 3: lengthen your hands in a forwarding direction like we do in child pose and raise your hips.
Step 4: your head must touch the ground and you must look in the forward direction.
Step 5: you will feel a gentle stretch on your shoulder and upper spine.
Step 6: Hold for a few seconds and get back to the initial position.
Step 7: Repeat this pose 5 to 10 times.
Pose 3: wall pushup:
                        
Step 1: Stand along with a wall with your legs apart from the wall. Keep your leg apart from the wall at least 45cm.
Step 2: Place your hands on the wall such that they don’t bend from the elbow. The distance between your hands and the wall is around 18cm. your body should make an angle of 45 degrees.
Step 3: Push yourself towards the wall and bend your elbow in a way that you are doing a pushup.
Step 4: Tighten your core and hamstring. you will feel a gentle pressure on your forearms, shoulder, calf, and hamstrings.
Step 5: Hold for 5 seconds and get back to the initial position.
Step 6: Repeat the practice at least 15 to 20 times.
Pose 4: upper shoulder and back stretch:
Step 1: Sit on the edge of a chair with your back straight.
Step 2: Gaze downward by just turning your head down. Don’t move any body part except your head.
Step 3: To stretch properly use your hands to tilt your head downward. You will feel a gentle stretch on your neck and spine.
Step 4: Hold it for 15 -20 seconds.
Step 5: Get back to the initial position.
Step 6: Relax and repeat at least 10 times. Props and modification: How Can I release tension in my upper back and neck?
You can perform a stretch that resembles hugging yourself. Bring your right arm across your chest and reach for your left shoulder blade. Then bring your left arm under your right arm and reach for your right shoulder blade. Tuck your chin toward your chest. With each exhalation, soften your shoulders, elbows, and grip. Hold the stretch for 15 to 30 seconds and then repeat, switching the position of your arms.