Yoga

5 Best Yoga Poses and Exercises to Prevent Shoulder Injuries

Shoulder injuries are common and can be very painful. You can catch them while playing sports or doing repetitive activities with your arms.

However, there are simple yoga poses that can help prevent injuries and treat them.


Yoga exercises to prevent shoulder injuries

Here’s a look at five of those workouts:

1) Shoulder bend

To pose:

  • Start in a seated position with your knees bent and your feet flat on the floor.
  • Straighten your back and move your shoulders forward and down, away from you.
  • Hold for 30 seconds to a minute; it is best to work up to holding this pose for longer periods of time.
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2) Cat and cow pose

This exercise is good to do after a long stressful day at work. It stretches the spine and helps strengthen the back muscles.

Cat cow pose also helps relieve tension in your upper back and neck by gently rolling them from side to side. If you feel particularly bad, try doing this pose for ten minutes before bedtime.

Here’s how it’s done:

  • Sit on a yoga mat on your knees. Get on all fours and arch your back.
  • Inhale deeply while holding this position.
  • Bring your back in an inverted arch. Exhale once your back is up.
  • Repeat the back and forth motion for as many seconds as you can.
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3) Child pose

Here’s how this pose is done:

  • Start on your hands and knees, with your feet bent behind you and your knees under your hips.
  • Bring each knee forward until you are in a lunge position with one leg bent in front and the other straight behind you.
  • Stretch your arms out in front of you so they are parallel to the floor.
  • Get on all fours, bending at the waist and bringing your forehead down between your palms (or fingertips).
  • Your elbows should be tight beside your body for balance and support; be careful not to sink too far into the pose if it causes discomfort in the shoulder joints.
  • Take ten deep breaths before coming back on an inhale; repeat several times throughout the day or whenever you feel good.
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4) Wall Angel

This pose is great for strengthening muscles such as those that control the shoulders, but it also helps improve posture by strengthening upper back and chest muscles.

For people who have shoulder problems due to overuse or injury (such as tennis elbows), consider modifying this pose by placing a support under one foot instead of bending both knees. Raise them with the hands above the head so that no pressure is put on the shoulder joints during the exercise.

  • To do the wall angel, stand with your back to a wall, feet about hip-width apart, and arms stretched out in front of you at shoulder height.
  • Lean forward from the hips, pressing the heels of your feet together and bringing them together for support if needed.
  • Exhale as you raise one arm toward the ceiling and lower it as you inhale and raise the opposite arm.
  • Repeat five times on both sides, breathing deeply between each movement.
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5) Downward Facing Dog

There are several ways to do a downward facing dog. The most common way is to get on your hands and knees with your knees hip-width apart. Push back so that the arms are extended but not locked and the head is up.

Lie down and get into a raised plank position. Raise your hips and inhale as you hold this position.

The benefits of this pose are many: it stretches the hamstrings, quads, and calves; improves balance by focusing on form and calms the mind by focusing on deep breathing.

If you have a shoulder problem or injury, it is important to modify this pose so as not to worsen your condition. To modify downward-facing dog, try bringing your palms or forearms up on blocks instead of having them flat on the floor (make sure to keep your elbows bent).

Alternatively, if you are trying to hold this position comfortably without modification, simply work very slowly until you reach an appropriate height for full range of motion (ROM).

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Carry

You can do yoga exercises at home, in a group or with a personal trainer. Yoga is also good for your body and helps you stay healthy. Yoga exercises are an easy way to prevent shoulder injuries and strengthen muscles.

As you can see from the aforementioned list, there are many ways to prevent shoulder injuries.

The most important thing is to find the workouts that are right for you. If one doesn’t seem to help, try another. We hope we’ve shown you some great exercises to include in your yoga routine.


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