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Things are good, then surprise you wake up with an ache or weird pain in the shoulder and neck. An injury can take you out of your normal work out routine and set you back to start with practice. To avoid long term issues, consult a doctor with unknown or severe shoulder and or neck pain. If you feel you can manage and hopefully repair your pulled or strained muscles, try to work in the poses listed below into your morning and evening routines. Diet and sleep matter too. Go into any yoga sequence with ease. Pushing and injury to heal will only exacerbate the issue and probably lengthen the healing process.

Go slow, breath, hydrate and sleep. Avoid alcohol and other substances that alter natural body rhythm.

How does yoga for shoulder pain help?

Once the cause of your shoulder pain is determined and your doctor gives you the all clear, yoga can be remarkably helpful in the healing process. Not only does yoga offer tremendous benefits for chronic pain, it also offer measurable physical benefits. Here’s how.

Reduces inflammation

Inflammation in the body can be measured by inflammatory markers that rise and fall in the presence (or absence) of inflammation in the body.

A 2015 study divided 218 study participants into two groups and found that yoga practitioners had fewer markers of inflammation than the group that did not practice.

Improves flexibility and balance

If the goal of yoga poses for shoulder pain is to increase flexibility, there is research to support this benefit.

A small study of 66 elderly patients in 2013 found that those who practiced yoga increased their flexibility significantly after a year of regular practice. The balance benefits of yoga are significant for this group as well.

Builds strength

If the goal of yoga for shoulder pain is to regain mobility in the joint while building strength and stability, yoga is beneficial for this as well.

In a study, 79 adults significantly improved strength with 24 sun salutations performed six days a week for 24 weeks. In another, just 12 weeks of practice improved strength, flexibility, and endurance.

11 yoga poses for shoulder pain

You don’t need to commit to 24 sun salutations a day to experience the benefits of yoga for shoulder pain. Here are 11 stretching and strengthening moves to gradually heal your shoulder pain.

Please note that exercises should be done on both sides to maintain balance in the body. If you’re unsure of how to do these poses, attend a class for more hands-on guidance.

1. Shoulder rolls

The simplest way to begin to restore mobility and flexibility is a series of simple shoulder rolls. Stand or sit in such a way that your arms can hang freely by your sides. Inhale, rolling your shoulders forward and up. As you exhale, continue rolling them back and down.

Complete this action five times, following your breath, then reverse the motion (inhale back and up, then forward and down). Finish up with five more rolls forward and up, then back and down.

2. Neck rolls

Sit or stand comfortably. Exhale and lower your chin to your chest. On an inhale, slowly roll your left ear to your left shoulder and pause for a breath. Exhale and bring your chin back to the center before repeating on the other side.

Complete five neck rolls on each side.

3. Wall stretch

Stand with your right arm and hip touching a wall. Raise your arm as high as you can and rotate from the shoulder joint so that your palm is facing the wall. Rest your palm on the wall. Begin to slowly walk your right hand back and down behind you to feel a strong stretch across your shoulder joint and pectoral muscles.

If you have frozen shoulder or a tear, this movement may be small, so proceed slowly. Repeat on the left side.

4. Downward-facing dog at the wall

Downward-facing dog at the wall allows all the benefits of traditional downward-facing dog but without the pressure on the wrists. Place your palms on the wall and begin to walk your feet back (and hands down the wall) until your body forms an L-shape.

Hug your forearms together so that the eyes of your elbows begin to rotate towards the sky. Relax your shoulder blades on the back and extend the crown of your head towards the wall. Bend your knees if your hamstrings are tight, and pull your navel to your spine to support your lower back and prevent sagging there.

Take ten full breaths here, then simply walk towards the wall to come out of it.

5. Hand to elbow

Sitting with a tall spine, raise your right arm over your head. Bend your elbow and reach the palm of your hand to the center of your shoulder blades. Relax the tops of your shoulders. Place your left hand on your right hand and take ten full breaths.

Modify this by placing your hand on top of your head, or even further by placing it on your shoulder. Repeat on the left side.

6. Hands behind the back

Stand comfortably with a tall spine. Inhale, and on an exhale, bring your hands behind your back to clasp together. You can bend your elbows if this is too much, or you can separate your hands and place them on the small of your back.

If you would like a deeper stretch, inhale deeply, reaching clasped hands to the ground, and on an exhale fold forward with an extended spine. Clasped hands can reach to the sky; keep your neck long and shoulder blades on the back. Whichever option you choose, take five to ten deep breaths before coming out of the pose.

7. Thread the needle

Start on hands and knees with wrists directly beneath shoulders and knees directly beneath hips. Inhale and reach your right arm to the sky. Exhale and thread your right arm behind your left hand (hips stay high with knees on the ground). Head and shoulder rests on the ground.

If this is too deep to start, you can rest on your right forearm or a block instead. Left arm can stay planted or can extend in front of you. Take ten full breaths. Press into your left hand to come up, and repeat on the other side.

8. Eagle arms

You can sit or stand for this exercise. Bring your right arm out in front of you with your elbow bent at a 90-degree angle. Loop your left arm underneath the right, wrapping your left forearm around your right. Your palms may touch, but don’t push for that.

Inhale and lift your elbows, relaxing the tops of your shoulders. Exhale and gently move your hands away from you. Stay here for ten full breaths, making sure the tops of your shoulders stay relaxed. Release and repeat on the other side.

9. Heart-melting pose

Start on hands and knees (pad your knees if they are sensitive). Keeping your hips directly above your knees, walk your hands forward as you relax your chest towards the ground. Shoulder blades will come together and relax down the back towards your hips.

If this is painful or impossible, there are several modifications. Widening your arms takes pressure off your shoulders, as does extending one arm forward at a time (bending your other arm and resting your forehead on your forearm. You can also lower down to forearms instead, or use blocks or a bolster under your chest for more support. Whichever you choose, breathe deeply for ten breaths. To come out, walk hands back slowly.

10. Arm across the chest

In a comfortable seat, bring your straight right arm to shoulder height, palm facing forward. Sitting tall, bring your right arm across your chest, using your left arm looped under it for support.

If it feels good, look to the right as you take five full breaths. Release, and repeat with the left arm.

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