7 yoga moves to relieve tight shoulders chiropractors

Do your shoulders hunch inward? Do you find it difficult to even turn your shoulders? If you are experiencing the above problems, 80% of the time it is caused by shoulder tension, so you might want to try yoga, because some yoga poses can help relieve shoulder pain. let’s discuss some about Tight shoulders chiropractors.

Our shoulders are the most active joints in our bodies, and they are involved in many everyday movements, such as reaching for a bag on a shelf, using the handrail on a bus, or carrying a heavy suitcase while traveling. Because of this, even if we don’t deliberately exercise our shoulder muscles, we can still experience pain from accidentally twisting or overusing them.

The shoulder itself is made up of eight complex muscles that protect the shoulder joint (glenohumeral joint). When talking about the shoulder, many people think of the deltoid muscle, which is a triangular sac covering the glenohumeral joint and looks like a ball. It is this part of the muscle that protects the shoulder joint from dislocating when we lift our arms to pick up heavy objects. The shoulder also has a tendon rotator cuff that helps the arm move in all directions. Repeated lifting overhead can cause shoulder pain, which is made up of the supraspinatus, infraspinatus, teres minor, and subscapularis muscles.

The chest also plays a role in shoulder movement. The pectoralis major and minor are involved in throwing, lifting, and reaching. The latissimus dorsi, the largest muscle in the upper body, is also involved in extension and internal rotation. The rhomboids major and minor connect the scapula and chest wall, providing stability to the shoulder girdle. Finally, the trapezius helps stabilize the arm as well as rotate the scapula.

Shoulder movement

I mentioned so many muscles involved in shoulder movement because I want to share with you that there are many parts of the body involved when it comes to the shoulders, so it is necessary to stretch the entire area to release tension, as this partial release of tension ensures smooth and comfortable full-body movement.

This pose targets the neck, back, and shoulders, providing a nice release in a gentle way.

1. Get on your hands and knees, with your shoulders directly above your wrists and your knees directly below your hips.

2. Exhale, arch your spine toward the ceiling, press your palms together, and allow your shoulder blades to open.

3. Lower your head and bring your chin toward your chest.

At first glance, you might think that this pose is only for stretching the hamstrings, but in fact, this movement is also very beneficial for loosening the shoulders.

1. Start in Mountain Pose with your arms raised at your sides.

2. Open your feet and align your feet and wrists.

3. Next, clasp your hands together behind your back, with your thumbs pointing toward your sitting bones.

4. As you exhale, fold forward at the hips, keeping your spine extended and your arms straight with your knuckles pointing toward the ceiling.

Cobra pose

In Cobra Pose, we release tension in the trapezius muscles by opening the chest and shoulders.

1. Lie on your stomach with your legs straight and your hands under your shoulders with your elbows tucked.

2. Press your toes and thighs into the mat.

3. Inhale, extend your arms, and lift your chest off the mat.

4. Gently pull your shoulder blades back while opening your chest, lifting your sternum without shrugging your shoulders and pushing your ribs.

5. Gently lift your hands off the mat, let them float above the mat for a moment, and then drop them. This process ensures that the force that lifts the chest comes from the back, rather than pushing up the torso with the hands.

This pose, somewhere between Child’s Pose and Downward-Facing Dog, releases tension through the arms, shoulders, and neck while lengthening the spine.

1. Get on your hands and knees and come to the center of your mat.

2. Move your hands toward the short side of your mat, keeping your arms straight and your elbows tucked in, then curl your toes so that your toes and the balls of your feet are touching the ground.

3. Exhale, move your hips backward and keep your thighs and calves vertical.

4. Touch your forehead to the ground, relax your neck, continue to press your hands down, and stretch your arms.

Bow Pose

Bow pose opens the chest, releases tension in the neck, shoulders, and latissimus dorsi, and helps stretch the entire back.

1. Lie on your stomach with your arms at your sides, palms facing up.

2. Exhale, bend your knees, and bring your heels toward your buttocks. Keep your knees as wide as your hips.

3. Reach your hands back and grab your ankles.

4. Inhale and lift your heels toward the ceiling while lifting your thighs off the mat.

5. Retract your shoulder blades, push your back, open your chest, and pull your shoulders away from your ears.

The Dancer’s Pose is similar to the Bow Pose, but it is performed standing up. In this standing position, we can stretch the neck, shoulders, and upper back more deeply.

1. Enter the mountain pose, bend your left knee, lift your left foot, and bring your left heel to your left buttocks.

2. Reach back with your left hand and grab your left ankle or the outside of your left foot.

3. Lift your left foot toward the ceiling and away from your torso. Extend your left thigh back and parallel to the ground. Extend your right arm forward and bring it in front of your torso and parallel to the ground.

4. If you want to go deeper into the pose, focus on pressing your feet into the mat instead of leaning forward.

Mountain pose

This pose stretches the deltoids and upper back. The arm position in this pose is important for stretching the shoulders.

1. Enter Mountain Pose. Bend your knees slightly, lift your left leg, cross your left thigh over your right thigh, and wrap your left foot around your right calf.

2. Stretch your arms forward, parallel to the ground. Cross your arms in front of your body, with your right arm above your left arm. Then, bend your elbows and place your right elbow in the crook of your left elbow, with your forearms perpendicular to the ground and the backs of your hands facing each other.

3. Press your hands together, palms facing each other as much as possible, and your right thumb should be in front of your left pinky. Raise your elbows and stretch your fingers toward the ceiling.