Shoulder injuries may be caused by overuse, stress, instability of the shoulder joint or arthritis. The shoulder joint is more prone to injury, as it is a somewhat loose joint and the supporting soft tissues like ligaments and tendons are also very delicate. You could experience acute pain, swelling or stiffness if your shoulders have suffered an internal injury.
Repetitive movements can also injure your shoulders. Yoga can help strengthen your shoulders without exertion on the injured parts. Try these yoga poses to open up your shoulders and get relief. You might need straps and some support for these poses.
4 Various Yoga For Shoulder Injury
Garudasana
This is called the Eagle Pose. Stand erect, feet joined together. Keep your shoulders relaxed. Inhaling, raise and spread your arms at shoulder height. Exhaling, cross your forearms to bring the left elbow above the inner right elbow. Interlace the upper arms and join palms, your thumbs pointing to the face.
Lift your interlocked elbows to shoulder height. Breathe steadily and stay like this for a minute or so. Repeat with right elbow over the left elbow. This is a very good pose to open up shoulders, strengthen shoulder, and arm muscles. This also improves alignment of the shoulders and arms.
Prasarita Padottanasana
This is also known as the Wide-Legged Standing Forward Bend. Stand straight with your legs wide apart. Bring your hands on your waist. Bend forward waist onwards and bring your hands down on the floor. Keep your arms and elbows straight, so that your arms are parallel to your legs.
Your fingertips should touch the floor. Let your head hang loose. Stay like this for a few seconds and come back to the original position slowly. This pose can relax shoulder and neck stiffness and provide relief from pain in the shoulders caused by repetitive stress.
Gomukhasana
This pose is called the Cow Face Pose. This is a sitting pose. Sit cross-legged and continue sliding your feet to bring your right knee above your left knee and your right ankle near your left hip. Raise your right arm and bend it from the elbow, so that your right hand is at your back. At the same time, slide your left hand to your back and try to grasp your right hand with the left hand.
Stay for a while and breathing steadily come back to original position. Repeat with the other side. This pose requires some practice until you can bring your hands together. This is an excellent pose, which can help strengthen your shoulders and correct alignment problems if done precisely.
Setubandha Sarvangasana
This is also called as the Bridge Pose. You need to lie down on your mat, keeping your feet slightly apart and your knees bent, bringing your feet close to your hips. Your arms should be on your sides, palms facing upward. Exhale and raise your hips to bring your thighs parallel to the floor.
Your torso will also rise, and you need to push your knees away from your upper body to get the perfect pose. You can use a blanket under your shoulder for support. This pose is a little tough, but very helpful to strengthen the shoulders and stretch your stiff shoulder muscles.
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.