Clean the shoulder tension with these 10 reinforcing exercises

From the moment you wake up when you go to bed, put your shoulders * work. * Serious. Think of the dozens of activities that are powered by these muscles (brushing your teeth, washing your hair, making breakfasts, typing, driving, wearing groceries, practicing plank and downward dog, and the list continues).

If most mobile joints in the body, the shoulders are also susceptible to injury on and outside the yoga mat. Sometimes it is not if you feel a tension, tweak or otherwise unpleasant sensation feels that you realize how much you trust them – and how frustrating shoulderong comfort can be.

That is why you need movements to strengthen and stabilize the shoulders. Yoga for shoulder power can help to minimize discomfort, prevent future pain and let your shoulders live their best life.

10 ways to strengthen your shoulders

Practice one or all these exercises to warm up your shoulder muscles, or at the end of a yoga practice or training to wrap them off.

You need a yoga staircase or belt and two blocks.

1. Reclined shoulder squeezes

These actions strengthen your shoulder muscles and even train them to wear load in training, including Chaturanga.

How:

1. Lie down on your back with your legs bent and your feet flat on the mat. Draw your navel to your spine.
2. Breathe out while you reach your arms straight up to the ceiling with your hands a little closer than shoulder width apart and the palms opposite each other. Around your shoulders and pull your chin to your chest, lift your head and shoulders off the mat as if you were doing a slow crunch.
3. Breathe in if you lower your head and arms back to the mat with your elbows bent on your sides and your palms inside. Press your elbows into the mat and squeeze your shoulder blades together. Let your chest lift and bow your upper back from the mat. Pause here for a breath and then let go. Repeat 5-10 times.

2. “Give and receive” the block

Press your hands in a yoga block contracts and strengthen your shoulder muscles, which can help improve your posture.

How:

1. Sit in a crossed position or a chair for a long time. Squeeze a block on the widest setting between the two hands and then stretch your arms in front of your chest.
2. Breathe out and bend your elbows, pull the block to your lower stomach and keep your elbows tight on your side as you would in Chaturanga.
3. Inhale and lift the block above and to the wall behind you. Keep squeezing your elbows on top of each other, so that your forearms are parallel. Breathe out and lower the block to your stomach.
4. Breathe in and reach your arms straight in front of your chest, keep pressing the block between your hands. Breathe out and lower the block to your stomach. Repeat 5-10 times.

3. Sitting side pull

Exploring the movement range in your shoulders in this side pull is an effective way to prepare for poses such as downward dog and even handstand.

How:

1. Sit crosses on the mat. Breathe in and reach both arms above the head. Breathe out and lower your left hand to the mat, about 12 centimeters outside your left hip. Extend your right arm above the head and reach to the left.
2. Breathe in and pull your right shoulder slightly to the back wall, turn your hull to the right and turn your gaze in your right hand with your arm still above your head. If it is comfortable, then reach your right arm to the wall behind you.
3. Breathe out and draw your right arm next to your right ear while you turn to the left. Look down on the mat. Repeat 5-10 times and then switch from lace.

4. Yoga rows

The use of a belt to make resistance helps to activate your shoulders in the same way as in Mountain Pose or Warrior 1, or even if you just work on a better posture.

How:

1. Sit in a chair or crossed on the mat. Breathe out while you stretch both arms in front of your chest with your palms down. Your upper back can turn around a bit.
2. Breathe out and pull your elbows to your rib cage, keeping your forearms and elbows level. Squeeze your shoulder blades towards each other while you pull your navel to your spine. If it is comfortable, lift your chin and look at the ceiling. Repeat 5-10 times.

5. Riemtrek

Attracting a yoga staircase helps to strengthen the back of the shoulders, who tend to be weak as a result of poor posture. Practice this movement sitting or in a standing pose such as Warrior 2.

How:

1. Sitting or standing, hold a yoga strap between your hands. Close your arms in front of your chest and take your hands wider than shoulder width apart.
2. Take off the belt as if you could stretch it longer. Think of pulling with the upper back and shoulder muscles. Keep your wrists straight and your obligation. Keep pulling the belt here or keep pulling your arms above your head. Then leave them back to chest height.
3. Lift your right hand higher and your left hand lower so that the belt is at an angle. Breathe here. Then switch from lace. Repeat 5-10 times.

6. Cat-COW

Moving between front and rear body racks helps the shoulder connections to mobilize and clear tension in the surrounding muscles, including the chest and upper back.

How:

1. Come on your hands and knees with your hands on the mat or blocks.
2. Inhale when you bow your back, lift your gaze to the wall in front of you and pull your shoulders away from your ears in cow position.
3. Breathe out when you press your hands in the mat, lower your chin to your chest and pull your navel to your spine in cat pose. Repeat 5-6 times.

7. Position of the child with blocks

Adjusting the height of the blocks in the child’s pose varies the intensity of the breast. If you feel any discomfort, lower the height of the blocks or remove them completely.

How:

1. Come on hands and knees with your hands on blocks. Sink your hips to your heels, lower your forehead and chest in the direction of the mat and stretch your arms into the child’s pose. Bend your elbows on the blocks and press your hands together in prayer position (Anjali Mudra) overhead. Stay here for 3-5 breaths.

8. Warrior 2 to extensive side angle with blocks

Simply holding a block in every hand while practicing warriors 2 can help build strength in your arms and shoulders. Transition in an extensive side corner with the blocks activates the Latissimus Dorsi (the widest back muscle), which translates into stronger shoulders and a better posture.

How:

1. Hold a block on the narrowest setting in each hand. Come in Warrior 2 with your left leg. Pull your shoulders away from your ears and keep your wrists straight. Get a few breaths here.
2. Lower your right arm and press the block against the back of your right thigh. Inhale and reach your left arm above your head, come in a light backbend in Reverse Warrior. Stay here for 3-5 breaths.
3. Lower your left arm to the floor and press the block against the mat in front of your left foot. Right your right arm above the head in an extensive side arthion posture. Stay here for 3-5 breaths. Repeat Warrior 2 and extended side corner on the other side.

9. Riem pulls in triangle posture

Pulling against the belt not only activates your shoulders and upper back muscles, but it can help you feel more stable in triangle pose when you practice without.

How:

1. Come in Warrior 2. Keep your belt light in both hands with your palms down and your arms in a T -shape.
2. Close your front leg and pull your arms above the head, pull the belt. Lift your chest, pull your shoulders away from your ears and squeeze your shoulder blades together.
3. Slowly lower your hull over your front leg while you reach your upper hand to the ceiling and your lower hand to the mat or a block in front of your front foot. Keep tension in the belt. Look straight ahead or at the ceiling. Stay here for 3-5 breaths. Switch from lace.

10. Posing fish with blocks

A crowd of favorite for stretching tight breast and shoulder muscles? Supported fishing position.

How:

1. Place a yoga block lengthwise on the lowest height along the center of the mat. Have a second block within reach.
2. Lie down so that the block is between your shoulder blades. Bend your knees with your feet flat on the mat. Have your head return or placed the second block under your head to support. Close your arms on the sides straight into a T -shape. Stay here for 10-15 breaths.