Shoulder tendonitis is a condition that is seen commonly among people living in urban areas due to sedentary lifestyle and unhealthy eating habits and lack of exercise. Tendonitis is a problem that causes inflammation in the tendons. Tissues, which connect the muscles and bones, are called tendons.
They help in giving stability to the joints. Tendonitis occurs due to strain or small tears that lead to inflammation in the tissue. This type of problem arises in the elbows, shoulders or wrists. The symptoms include stiffness, pain and swelling, weakness in muscles and restriction in the movements. Yoga is a great way to encourage the healing process. A few yoga asanas to treat this condition are discussed below.
5 Yoga For Shoulder Tendonitis
Warrior II Pose
Warrior pose is also referred to as virabhadrasana and it primarily helps in strengthening the muscles, which help in stabilizing the joints of the shoulder. To perform this asana, you first need to stand erect and keep your feet four feet apart from each other.
Now, turn the right leg toe towards the right side and gently bend the right knee deeply in such a way that the right knee does not extend too much, but it is positioned just above the right ankle. Now extend both your arms out to the side and look above the right hand. Remain in this position for about thirty seconds. Repeat the same method on the other side too. Practicing this asana greatly helps in treating shoulder tendonitis.
Marichyasana is known to be very effective in relieving pain associated with shoulder tendonitis. This asana is performed in a seated position. To perform this asana, you first need to sit comfortably on the ground and extend the left leg in front of you. Gently bend the knee of the right leg.
Now, keep your left hand on the floor beside the tailbone. Flex your right arm and slowly position the elbow in the space inside the right knee. Gently twist your torso towards the left and remain in this position for about thirty seconds. Now, slowly come back to the normal position and repeat this pose on the other side.
Extended Triangle Pose
Utthita Trikonasana is also called the triangle pose and is popularly done for adding strength to the shoulder muscles. It is also very useful to get rid of stiffness. To do this asana you need to first stand straight with your feet about three feet apart. Stretch out your arms outwards and turn the right toe towards the right.
Now, gently place your right hand on the floor beside the outer side of the right foot and slowly extend your left arm upwards facing the ceiling. Look up towards the left hand and remain in this position for about thirty seconds. Now, gently release and come back to the normal position and then repeat the same on the other side.
Fish Pose or Matsyaasana is effective in treating shoulder tendonitis. To perform this asana you need to lie down on the ground with the arms on both sides and the legs bent.
Now, gently extend your legs and place both the palms beneath the buttock. Slowly raise your back while you inhale. Ensure the head rests on the floor when the back is raised. Remain in this position for a few seconds and then gently breathe out and come back to the normal position.
To perform shoulder shrug you need to stand erect with your legs apart at shoulder distance and slowly bend both the knees to maximum. Now, slowly inhale and while you breathe in raise your shoulders towards the ears and remain in that position for a few seconds. Slowly come back to the normal position while exhaling. In the next step, gently move the shoulders backwards while you breathe in, remain in that position for a few seconds, and then exhale while coming back to the normal position.
Caution: Please use Home Remedies after Proper Research and Guidance. You accept that you are following any advice at your own risk and will properly research or consult healthcare professional.