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Yoga For Shoulder Tension

Posted December 18, 2020 | By Wellbeing Network Team

This year has been one for the record books, especially with the amount of time most of us have been spending at home. All that time binging our favorite shows, working from the couch or connecting with loved ones digitally can take a toll, especially on our shoulders. “Yoga can be done every day to help alleviate tension, because it’s easy on the joints and body,” says Beth Morris, group fitness instructor at the Peggy &. Philip B. Crosby Wellness Center in Winter Park, Florida. 

“It can help create more flexibility and strength,” Morris said. “I have had so many clients benefit from yoga over the years; and it’s something that no matter where you are on your fitness journey, you can do it.” 

These five yoga poses will focus on your shoulders to restore the healthy posture to your upper back. Incorporating this routine regularly can help reduce the strain placed on your muscles and shoulders. Break out the yoga mat and give them a try! 

1. Eagle arms 

Stand with feet a shoulder-width apart. Bend your elbows and cross your arms left over right, placing your right hand fingers in the palm of your left hand. Hold for 10 seconds and repeat with the other side. 

2. Windmill 

Stand with your feet spread apart, bend at the waist and place one hand on the ground keeping your arm straight. Take the other hand and hold it right above you, opening your chest to one side. Hold for a few seconds and switch to the other hand. 

3. Chest and shoulder opener 

Stand tall with your feet together. Place your arms behind you while interlocking your hands. Bend your elbows and push out slightly. Angle your head slightly, looking up at the ceiling, opening your chest. 

4. Humble warrior 

Place one foot behind you angled to the side with the other out in front. Place your arms behind you while interlocking your hands. Bend your elbows and push out slightly, similar to the chest opener. Hold for a few seconds and then bend at the waist to be parallel with the floor, holding the position for a few seconds before coming up and releasing. 

5. Camel pose into child’s pose 

You will really want the yoga mat for this one, because you will start on your knees. Look toward the sky and raise both hands at a slight angle. Hold for a few seconds before stretching your arms in front of you as you bend forward into the child’s pose. Be sure to keep your back straight and stretch out your arms as far as you can. 

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