Yoga for SHOULDER PAIN – 10 Min Shoulder Pain Relief Stretches and Exercises

Transcript

hello and welcome to this 10-minute shoulder pain relief yoga sequence my name is Joe Allen you can do the first part of the sequence sitting on the floor as I am or in a chair if you feel more comfortable let's start by shrugging these shoulders up to the ears just four or five times here it's lifting them all the way up and then sinking them all the way down just starting to warm up that area of the body another one or two times at your own pace and then once we've done that we'll start to bring the shoulders forwards and back just a couple of times again just moving through different ranges of motion here [Music] and will start to take some shoulders going back just two times here and then bringing the hands on to the shoulders another two circles this time moving the elbows forwards and back and then final two circles with the arms extended sweeping them forwards standing as far as you can reaching and then we'll take the same circles forwards just the shoulders at first two times and then two times with the elbows and the hands on the shoulders and finally extending the arms and sweeping forwards all the way big a circle as you can one more [Music] very good let's shake it out just a little bit and then lift the right arm up place the palm on the back and hold onto the elbow with the left hand to encourage a gentle stretch you can stay up tall here or maybe think about leaning the upper body over to the left for a little bit more of an intense stretch and maybe turn the chin to look to the right and breathe into that right shoulder keep both sit bones grounded and if anything feels like too much today and if these stretches or exercises just give yourself permission to back off shoulder pain is is no fun and we're here to feel better not worse [Music] so let's take evil arms now so the right arm will come underneath and then the palms or the back of the hands will come together you might recognize this from my video for neck tension which I will link and this is one of my favorite stretches for the upper body might also choose to curl forwards releasing the head doming through the upper back or you could also just say stay sitting up tall [Music] and let's release and shake that out and then this time we'll lift up the left arm bring the palm to the back and hold on with the right hand for shoulder and triceps stretch and you can choose to sit up tall here maybe closing the eyes or you might think about leaning that upper body over to the right so this video is the third in a series I mentioned my neck tension relief video and there's also a wrist strengthening and pain relief video so those will be linked in the description box underneath this video and I'm also planning to create an upper back sequence coming soon hum let's release that and we will this time bring the left arm underneath the right either staying up tall here lifting the elbows or breathing out to release and curl forwards you might notice that this side feels a little bit different from the first one so Lanka's thank Trisha Leslie and ewa gary on who commented on two of my previous routines to request a video on shoulder pain or shoulder bursitis so really hope this helps and if any of you have another suggestion let's just leave me a comment below I'd love to help we can release wiggle around a little bit reach the hands up with the palms forward and then bend the elbows pulling them into the ribs and just do that five or six times with the breaths going at your own pace here I will continue to post new videos every Monday so I hope you'll consider subscribing joining our community and good for all of you for showing up today and sticking with me through the whole routine I know you can do it great job so let's release we can make our way now to hands and knees and we'll be coming first to a single arm puppy pose so keeping the hips above the knees and the left elbow and place that hand on the left shoulder blade bringing the forehead towards the mat and you can prop up on fingertips with the right hand and we're just gonna hold here for about twenty to thirty seconds it's gonna be quite an intense stretch remember to keep those hips more or less over the knees remember to breathe and we'll release and switch sides so this time the right elbow bends the right hand comes to that shoulder blade and you can either prop the left hand up on fingertips or another option is to extend that left arm forwards and just notice if you maybe get a little bit of a different or a better stretch this way finding what works for you it's noticing where you feel the stretch beautiful so let's come back to hands and knees just briefly and we'll find our traditional puppy pose so this time both arms are gonna extend the forehead comes back towards the mat the hips are still over the knees and you can either reach the arms out as far as they go keeping flat palms on the mat or another option is to come up on fingertips which is a little bit more intense for most people so again just noticing what feels best to you to your body it's breathing and consciously letting something go whether that is pain or tension it won't be there forever just allow it to let go and now we can come to the belly and we'll bring the right arm out to the side with a bent elbow and turn the body to the left so away from that right arm and bring both knees in front of the body so the right hip and the right ear are on the ground and you can push into the ground a little bit with the left hand if you'd like or you can also place the left hand behind the back to intensify and this can be a really intense stretch for shoulders and also for the chest or for the biceps this is another opportunity to close our eyes here come back to our breath letting it Norris and energized that part of the body again then we'll release and we'll simply switch sides so the left arm bends at the elbow with the palm on the floor 90 degrees the left ear comes to the match and we roll over to the side ending the knees in front of the body to the right and have to wiggle around a little bit and that's fine again you can either press that right hand into the ground for support or bring it behind the back thinking about sending the breath into that left shoulder really nice opening here just a few more seconds and we'll start to release come back to your front and this time we're going to slide the right arm on top of the left so both both arms in front of the chest here both hands reaching out to the side with palms down so wiggle the hands as far apart as you feel you can chin can rest on top of the arms I like to keep my feet apart here just to avoid any strain on the lower back so this is another intense stretch this time with the shoulders in protraction not retraction like we were a moment ago our shoulders are a ball-and-socket joint meaning that they can move in all sorts of directions it's important to stretch them in a variety of ways to keep them mobile and loose then we'll just come up and switch sides so this time the left arm comes on top like and we crawl those fingers out we keep the palms down reaching the hands as far away from one another as they may go today and just sending that breath into the shoulder blades into the upper back nice work [Music] [Music] beautiful so we can start to release here and we're just going to come up to a kneeling position so make your the your way there as slowly as you'd like and shimmy and shake a little bit and we'll just close out with some snow angels so reach up with the palms forward and then sweep the hands down towards the hips keeping the arms straight this time and just keep going at your own pace bringing a little energy in circulation to the shoulders to close out I hope this sequence has helped you with any shoulder pain and mobility issues especially as you practice it more regularly please do it really helps me out future sequences you can like this video share it with your friends 10 minutes a day even if that's all you've got can really make a difference to our bodies and minds so I look forward to seeing you again soon thank you