Release Shoulder Tension wiht This 15-Minute yoga & Physical Therapy Routine
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A staggering number of people carry tension in their shoulders, notably in the mornings. This simple, 15-minute routine, blending yoga and physical therapy techniques, offers a pathway to relief and improved upper body mobility.
If you’re like many, your shoulders are a primary holding place for stress and tightness. This practice, designed to address that common issue, incorporates twisting, side bending, and back bending movements to promote fluidity and ease. It’s not just about stretching; it also gently challenges your upper body strength.
What You’ll Need for This Shoulder Release Practice
This class requires minimal equipment. A yoga strap is ideal, but a belt or long scarf will work just as well. Therabands are also an excellent option. Yoga blocks can be helpful, but are optional.
The Routine: A Step-by-step Guide
Reclined Breathing Technique
Begin lying on your back with legs extended or knees bent, feet flat on the mat. Reach your arms overhead, pressing the backs of your hands into the floor. Pay attention to whether your lower back lifts; gently release it toward the mat while maintaining contact between your shoulders and hands.
“if your shoulders are really tight, like mine, you might already feel a stretch,” one practitioner noted.Straightening your legs can deepen the stretch.
Focus on diaphragmatic breathing: inhale deeply into your belly, and exhale, drawing your rib cage down. Feel the activation in your chest and upper back. Continue for several rounds, ballooning your belly with each inhale and deflating it with each exhale, simply bringing awareness to your shoulders.
Reclined Twist
Bend your knees if your legs are straight. Shift your hips slightly to the right, then lower both knees and thighs to the left in a Reclined spinal Twist. Bend your elbows to 90 degrees, forming a “cactus” shape. Press your right shoulder blade firmly into the mat. Hold for several breaths, then repeat on the other side.
Shoulder Flossing
Transition to a cross-legged or kneeling position. Grab your strap or belt with both hands, extending your arms forward. Maintain straight elbows, if possible, and inhale as you lift your arms toward the ceiling. exhale
Facing Dog
Release your knees to the mat,come onto your hands,and lift your hips up and back into Downward-Facing Dog. Maintain the sensation of pressing your chest toward your thighs, minimizing focus on hamstring and calf stretches.
Rag Doll
Walk your hands toward the front of the mat into Rag Doll or a Standing Forward Bend. Widen your feet and bend your knees. Interlace your hands behind your lower back or grasp the strap. Lift your knuckles upward and relax your neck.
Twist slightly by bringing your right shoulder toward your right thigh and lifting your left shoulder. Return to center, switch your hand clasp, and twist toward the other side. Release your arms and gently sway side to side.
eagle Arms
Sit comfortably and bend your elbows in front of you at a 90-degree angle. Wrap your right arm under your left in Eagle Arms. Press your shoulders down,keep your elbows up,and move your hands away from you. Tuck your chin toward your chest and breathe.
Lift your head, release your arms, and perform a “cactus stretch” to squeeze your shoulder blades together before repeating on the other side with your left arm under your right.Finish by rolling your shoulders or moving in any way that feels good.
sitting Still
Bring your hands together at your heart. Close your practice with a few deep breaths. Thank yourself for dedicating time to your shoulder health. hopefully, you feel less tension in your upper body.
