7 yoga poses to ease shoulder pain and stiffness | XpertsReviews.com

Shoulder pain is one of those discomforts that creeps discreetly into daily life. Long hours at the office, poor posture, stress, heavy phone use or even sleeping in an awkward position can leave shoulders tense, sore or restricted. Over time, this stiffness can limit movement, cause headaches, or even affect the neck and upper back. This is where yoga can help in a gentle and effective way. Yoga poses focus on slow stretching, controlled movements, and mindful breathing, all of which help loosen tight muscles and improve circulation around the shoulder joints. Regular practice can relieve tension, improve posture and restore mobility without putting extra strain on the body.

Yoga Poses for Shoulder Pain

Here are 7 simple yet effective yoga poses that help relieve shoulder pain and stiffness:

1. Downward Facing Dog (Adho Mukha Svanasana)

This pose gently stretches the shoulders, arms, and upper back while improving blood circulation. It helps release built-up tension and strengthens the supporting muscles around the shoulder joints. Measures:

• Start on all fours.
• Lift your hips upward, forming an inverted V shape.
• Press palms firmly on the mat.
• Relax your head between your arms.
• Hold for 5 to 7 breaths, then release.

2. Dolphin Pose (Makarasana)

Dolphin pose strengthens the shoulders and improves stability while alleviating stiffness. Himalayan yoga expert Siddhaa Akshar says this pose is particularly helpful for developing shoulder endurance without excessive effort. Measures:

• Start with your forearms and knees.
• Tuck your toes and lift your hips upward.
• Keep your elbows shoulder-width apart.
• Press forearms firmly into the mat.
• Hold for a few breaths, then come down.

3. Seated Cat-Cow Pose

This gentle movement improves mobility in the shoulders, spine and neck. Performing this yoga pose for spinal mobility can help reduce upper body stiffness and pain, says Akshae. Measures:

• Sit up straight on a chair or mat.
• Inhale, lift your chest and roll your shoulders back.
• Exhale, round your back and lower your chin.
• Move slowly with your breathing.
• Repeat 8 to 10 times.

4. Cobra Pose (Bhujangasana)

Cobra pose opens the chest and shoulders, counteracting the effects of slouching. It also improves posture and reduces tension in the upper back. Measures:

• Lie on your stomach with your palms under your shoulders.
• Inhale and gently lift your chest.
• Keep your elbows slightly bent.
• Relax your shoulders away from your ears.
• Hold briefly, then lower.

5. Seated Eagle Arm (Garudhasana Arm)

This pose deeply stretches the shoulder blades and upper back. Akshar recommends it to relieve tightness caused by long hours of sitting or in front of a screen. Measures:

• Sit comfortably with your spine straight.
• Extend your arms forward.
• Cross one arm over the other.
• Bend your elbows and bring your palms together.
• Hold for 20 seconds, then switch sides.

6. Bridge Pose (Setu Bandhasana)

Bridge pose stretches the chest and shoulders while strengthening the back. It also improves blood circulation to the upper body, reducing stiffness over time. Measures:

• Lie on your back with your knees bent.
• Place feet hip-width apart.
• Press your feet on the floor and lift your hips.
• Roll your shoulders slightly under your body.
• Hold a few breaths and release.

7. Child’s Pose (Balasana)

A restorative pose that relaxes the shoulders, neck and upper back. It calms the nervous system and allows the muscles to relax completely. Measures:

• Kneel and sit back on your heels.
• Lean forward and rest your chest on your thighs.
• Extend your arms forward or beside you.
• Place your forehead on the mat.
• Breathe deeply for 30 seconds.

Practicing these yoga poses regularly can significantly reduce shoulder pain and improve mobility! So practice them regularly.