Shoulder tension is a condition characterized by musculoskeletal and nerve disorder around the neck, shoulder and back, induced by unconscious emotional issues.
The studies often indicate that because of stress persuaded by lifestyle problems, mind uses the autonomic nervous system to decreases blood flow to muscles, nerves or tendons, resulting in oxygen deprivation. This is experienced as pain in the affected tissues of the upper back and shoulders.
The pain and stiffness felt in and around your shoulders is a body’s way of communicating stress. Yoga is a perfect practice to help ease the tensed and stiff muscles by improving the blood circulation and flexibility in the affected area. These yoga stretches are simple and effective in releasing the shoulders.
Yoga Warm Up For Shoulders
Start with giving light warming up effect to your shoulders and neck. Move your neck clock-wise and anti clock-wise in slow and composed movements repeating thrice. Stand straight with feet joined. Raise your arms sideways upto shoulder levels, keep both the hands on shoulders.
Move both hands clockwise and then anti-clockwise atleast 5 times each. The said warm-up moves help ease pain in back, neck, shoulders, elbows and upper joints of body.
Lie down on floor, with chest and forehead facing the floor. Keep the legs straight and feet together at the same time your toes should be pointing back. Let the hands and palms rest at the sides of your chest. While inhaling slowly raise your head and upper body to look at the ceiling. Instead of using palms to rise, rise upwards using your back muscles. Breathe normally.
Hold the position for a few seconds and come down while exhaling. Repeat this 2-3 times. This asana is capable of building strength to the upper back, arms and shoulders.This asana can also increase flexibility, improve circulation of blood and oxygen, especially throughout the spine to heal the back.
Forward Fold Easy Pose/Adho-Mukha Sukhasana
Sit on a mat with legs crossed, balance your weight on your sit-bones. Stretch your back and lengthen your spine. Slowly reach your arms over your head while inhaling. On an exhalation very slowly, bow forwards with your hands still over head.
Touch the mat, loosen your elbows and rest your forehead on mat. Maintain this position for 3-4 minutes. Release this posture by raising your hands and head up while inhaling. This asana can calm the mind, relieve stress, and strengthen arms and shoulders.
Sit with both legs crossed, gently close your eyes and join your hands in namaskara mudra just above your head. Keep elbows straight and hands stretched. Feel the heartbeat and slowly bring your hands down from both the sides, while exhaling.
Perform this 3-4 times. This asana is useful in relieving lumbar, spinal and shoulder pains. This stretch gives natural massage to upper body.
Stand on the floor, with feet, joined. Relax your spine, slowly extend your arms in front while inhaling. Bring left arm under the right. Wrap your arms and press your palms together, then lift your elbows and point your fingers to the ceiling. If your palms cannot touch each other then press the backs of hands together. Hold the position for one minute.
Release the pose while exhaling. This asana stretches the upper back and shoulders. This asana also improves blood circulation in upper back. It also creates space between shoulder blades to increase flexibility.
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.