Yoga Poses for Shoulders and Upper Back: Alleviate Tension and Improve Posture

Yoga Poses for Shoulders and Upper Back: Alleviate Tension and Improve Posture

There are poses which specifically target shoulders and upper back one should incorporate the poses in their fitness routine.

Common Causes of Tension in Shoulders and Upper Back

Tension in the shoulders and upper back is quite common nowadays due to lifestyle changes.

The tension in the shoulders can vary from mild to intense discomfort. There are several factors which can cause this pain. Below are a few common causes.

• Stress is one of the common causes of tension in shoulders and upper back
• Improper posture, sitting for too long with hunched back can bring strain in your shoulders.
• lifting heavy in an improper way is also very common and causes discomfort and strains your shoulders and upper back.

Benefits of Yoga for Shoulders and Upper Back

Incorporating yoga in your daily routine will do wonders to your overall health. By practicing certain poses, you can not only relieve your shoulder and upper back pain but also helps you with good body posture. Below are a few benefits you will get if you are consistent with your yoga practice.

• It improves your flexibility and prevents injuries
• It helps in reducing physical and mental stress, which is one of the main reasons for shoulder and upper back pain.
• It strengthens your spine and enhances your posture.

Key Yoga Poses for Shoulders and Upper Back

Yoga has a pose for everything. Of Course it has some amazing poses for shoulders and upper back too, it also focuses on body posture and builds strength.

1. Marjaryasana

How to Perform:

• Get on the mat with your hands and knees on the floor like a cat.
• Inhale and expand your belly while your chin should face upwards, and when you exhale your belly should go upward and chin should go down towards your chest.
• Repeat this form as many times as you want for better results.

Benefits for shoulders and upper back:

It increases flexibility in shoulders and upper back.

2. Adho Mukha Svanasana

How to Perform:

• Form an inverted V using your arms and legs and your hips should be upwards.
• Your head should be between your arms facing downwards towards the mat.
•  Once you achieve the inverted V you can press your heels on the floor and feel a good stretch, hold this position for a few seconds and release.

Benefits for shoulders and upper back:

This asana stretches the shoulders and upper back area which strengthens both your shoulders and upper back.

3. Gomukhasana

How to Perform:

• Sit on the mat with your legs stretched, now bend your knees and bring your feet closer.
• Cross your right leg over your left leg and make sure your knees are close to each other.
• Open your arms on the side.
• Bring your right elbow behind your back and your left hand should go upwards.
• Grasp your hands and try to keep your spine straight and hold the pose for a few seconds and release.

Benefits for shoulders and upper back:

It stretches your upper back and shoulders which helps you in improving your posture.

4. Garudasana

How to Perform:

• Stand straight on the mat with your knees slightly bent.
• Cross your right thigh over your left, try to lock your right foot behind your left calf.
• Bring your elbows close and wrap your arms.
• Stretch your arm upwards and squat. Hold this pose for a few seconds and try it on the opposite side.

Benefits for shoulders and upper back:

It improves shoulder flexibility and opens your upper back.

5. Uttana Shishosana

How to Perform:

• Come onto all four positions and slightly walk forwards while your toes curled.
• Stretch your arms and move backwards make sure you don’t touch the mat.
• Touch your forehead to the ground, relax your neck, press your hands and stretch.
• Feel the stretch in your spine and hold this pose for a few seconds and release.

Benefits for shoulders and upper back:

It stretches the shoulders and upper back, which will help in releasing the tension from the back.

6. Parsva Balasana

How to Perform:

• Get on the mat in all four position.
• Put your right arm under your left arm.
• Make sure your right shoulder and ear touches the ground.
• Hold this pose for a few seconds and repeat using the other arm.

Benefits for shoulders and upper back:

It improves mobility and gives a good stretch which relaxes your shoulders and upper body.

7. Paschimottanasana

How to Perform:

• Sit on the mat with your legs stretched outwards.
• Raise your hands and bend forwards with both your hands touching your feet
• Feel a good stretch and hold this position for a few seconds and release.

Benefits for shoulders and upper back:

Reduces Tension from your shoulders and upper back.

Related Blog: Yoga for Back Strength: Essential Poses to Build a Strong and Healthy Spine

Tips for Practicing Safely

Along with consistency, practicing yoga safely is also very important to avoid injuries and discomfort. Make sure you follow all the safety guidelines. Sharing a few tips for practicing yoga safely.

• A good warmup
• Avoid holding breath
• Listen to your body

FAQs About Yoga Poses for Shoulders and Upper Back

Let’s answer a few frequently asked questions for shoulders and upper back

Q1. How often should I practice yoga for shoulders and upper back?

Practice 3 to 4 times a week to strengthen your shoulder and upper back

Q2. Can yoga worsen upper back pain if done incorrectly?

Yes, practicing yoga incorrectly will worsen back pain

Q3. What are the benefits of yoga compared to other exercises for the shoulder?

It improves flexibility, tone your muscles and reduces stress.

Q4. What are some lifestyle changes that can complement yoga for the shoulder and upper back?

A few lifestyle changes such as avoid slouching, maintaining good posture while still, avoid siting for long hours.

Q5. How does yoga improve shoulder flexibility and strength?

By regular practice of yoga and by doing the form correctly will improve flexibility and strength.

Conclusion

Practising yoga regularly can not only strengthen your shoulder and upper back, but it will improve your overall health.

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