Healing Effects of Yoga for Shoulder Pain

Thanks to our 9 hours per day jobs, we spend hours in front of our computers and phones, and the constant staring at these gadgets can cause neck and shoulder strain. If your neck and shoulders ache while you are working on a computer, then you got to start doing yoga for
shoulder pain.
This article describes the most beneficial yoga poses and stretches that will help to release the tension in your shoulders. It will ease your pain and make you feel comfortable at your work.

Do you face challenges doing Yoga?


While yoga is meant to relax and soothe your body, it’s not a piece of cake for everyone. The tightness and firmness of the upper chest make it difficult for some people to perform basic
yoga. When your shoulder muscles are tense they draw the shoulders forward and rotate the
upper arm bones inward, causing strain to the shoulder joints in several common poses.

How can you benefit from Yoga for shoulder pain?


Shoulder work is a foundation for nearly all yoga poses concerning your arms. You can stretch the short muscles in the inner arm and chest to establish a better arrangement of the shoulders, and free yourself from fatigue, and painful spasms in your upper back. Yoga for shoulder pain helps you to align your shoulder joints so that they enjoy their fullest range of motion. Your chest feels relaxed, broad, and open, keeping the lower tips of your shoulder blades firmly and comfortably in place on your back. Believe in the yoga poses discussed below to say goodbye to neck and shoulder pains forever

What leads to shoulder pain?


Shoulder pain is an extremely common ailment among people with a desk job. It is caused by
repetitive forward movement patterns, poor posture, or holding your head in one position, such as while staring at a computer. Practicing yoga is an exceptional way to get rid of neck and shoulder pain. Statistics show that yoga can not only provide pain relief but also functional improvements in the bodies of people who do it continuously for nine weeks

The best Yoga’s for Shoulder Pain

Seated Eagle Arms (Garudhasana) Variation


To start with you need to wrap the right elbow underneath the left one and place the palms, or the back of the hands together. Your fingers should point up, and your wrists should be straight.
Close your eyes and inhale as you lift the elbows up, and exhale as you gently pull your hands and forearms away from the face. Breathe in slowly into the back of the shoulders. Next, draw the shoulders down, away from the ears, and relax them. You can remain steady with this pose or gently fold forwards into a slightly deeper version. To do that, keep moving the forelimbs down towards the floor so that the stretch across the back of the shoulders deepens.

Sets and Reps
In this position stay still and breathe for 5 long deep breaths. Return to position and switch sides and repeat the same wrapping the left elbow underneath the right.

Chest Opener – yoga for shoulder pain


This yoga is beneficial as it helps to make the chest and shoulder muscles flexible. For this yoga, you should lower your back all the way down onto your belly. Next, place your left arm out, in a T shape, with your palm facing down. Press your right hand into the mat and roll over to your left. Press the front of your left shoulder towards the mat and remain in that way for a few breaths. For a deeper effect, stretch the right arm up around the back towards the left arm, and keep it at shoulder height. Try to bend your right knee and place your foot on the mat behind your left leg.

Sets and Reps
Stay steady and take 5 deep breaths and relax your chest and shoulder muscles. Release, return to position, and switch sides.

Bhujangasana – Yoga for shoulder pain


This is one of the most calming and relaxing yoga for shoulder pain. Start by lying on your belly and then turn your head to the left. Next, you need to cross your hands, over your sacrum, with palms facing upwards. Use your shoulder muscles to lift your chest while you inhale, and simultaneously stretch your left arm wide. Bend your elbow and place the edge of your left hand against your forehead (as if to salute), facing the center. Lower your chest while you exhale, and gently return your hand to your sacrum and turn your head to the right.

Sets and Reps
Do 4 rounds in all and switch sides in between.

Ruddy Goose Pose or Cakravakasana


Place your shoulders above your wrists, and your hips above your knees. Lift your chest away from your belly as you inhale and flatten your upper back. After that, draw your shoulder blades toward each other. Gently contract your belly as you exhale and lower your hips without collapsing your chest over your belly. Bring your hips back in a position toward your heels. Bend your elbows, lower your chest toward your thighs, and your forehead toward the floor. Allow your chest to come closer to your thighs and move your hips towards your heels.

Sets and Reps
Repeat 6 to 8 times.

Downward Facing Dog (Adho Mukha Svanasana)


Downward Facing Dog, an upside-down V shape yoga for shoulder pain. Stand straight with
your feet shoulder apart and bend at the waist to touch the ground away from your feet. Spread your toes wide apart, pressing into all 10 fingers, especially the thumb and first finger. Keep your hands at a distance of one shoulder, and feet about hip-width. Push your heels into the mat as you lift the kneecaps to engage the quadriceps. Then draw the belly up towards the spine to contract the core and press the sit bones upwards. After that, push the floor away with the palms and bring the heart towards the thighs. Rotate the triceps towards each other to create space in the upper back, and pull the shoulders away from your ears.

Sets and Reps
Remain steady and breathe for 5 long deep breaths. Complete this with 3 sets.

Bridge (Setu Bandhasana)


A simple, yet effective yoga for shoulder pain is Setu Bandhasana. To try out this pose, lie on
your back, bend your knees, and place the feet firmly on the mat. Your feet should be hip-width apart, so the fingers can brush alongside the heels. Breathe in while you lift the hips and pull your back upwards from the mat. You need to press your shoulders towards each other under the torso and join your fingers beneath your hips. Keep pushing your shoulders and feet firmly into the mat as you lift the hips upwards like a bridge. Stare straight up towards the ceiling. Move the chin away from the chest and then bring the chest back towards the chin.

Sets and Reps
Remain steady and breathe for 5 long deep breaths. Complete this with 3 sets.

Dolphin (Makarasana) Yoga for shoulder pain


Another famous yoga to give you respite from shoulder pain is Dolphin yoga. Continue from
Downward Facing Dog pose and lower onto your forearms keeping them parallel to one another.
Your palms should be face down. Push your arms and your palms towards the mat. Pull your shoulders away from the ears to create a place around the shoulders. After that, try to walk your feet a little closer to the elbows. Feel the pose stretch your aching shoulder muscles and take a breath of relief. Continue drawing up the sit bones, and work your legs and thighs towards the chest.

Sets and Reps
Remain steady and breathe for 5 long deep breaths. Complete this with 3 sets.

What diet to follow?


Aching shoulders are basically a kind of joint pain. So your diet should focus on those nutrients that help you to fight that joint pain. Health experts suggest different kinds of foods to get rid of joint pain.
Pineapple is rich in vitamin C, containing an anti-inflammatory enzyme called bromelain.
Studies show that it is effective in relieving joint pain. Similarly, Gingerol, the active substance
in ginger, is effective in reducing joint pain and inflammation. From the non-vegetarian section, fishes like salmon, hilsha, etc. have omega-3 fish oils that can reduce symptoms of arthritis. Black beans, lentils, chickpeas, pinto beans, and soybeans are excellent sources of protein, fiber, essential minerals, and antioxidant and anti-inflammatory property es.