5 Feel-Good Shoulder Stretches for Your Yoga Practice
Most of us spend a lot of time slouching, especially those of us that work at a desk. Staring at a monitor or at a phone for long periods of time can wreak havoc on your neck and shoulders. This is why upper-body stretches feel so satisfying: They bring life back into our sore muscles.
Adding some deep shoulder stretches to your yoga routine can help relieve tension and improve your posture. Try integrating these five moves from Alo Moves instructor Briohny Smyth into your next flow.
Reading this while you’re working? Try these 8 yoga poses you can do right at your desk.
1.
Side-Body Extension
From standing, stretch both arms up in the air, then grab your left wrist with your right hand. Inhale, then reach up and over to the right. Keep your ribs and navel in and your feet planted firmly on the ground. Repeat on the other side.
2.
Front-Shoulder Stretch
Stand up straight, then sweep your hands behind your back, keeping some bend in your elbows. Interlace your fingers behind your back, then squeeze your elbows together. Begin straightening your arms. Take a deep breath in, lift your chest, and drop your chin. To deepen this stretch, you could try rolling your ear to your shoulder on either side.
3.
Cross-Body Shoulder Stretch
Take your right arm across your body and hook your right forearm in the elbow crease of your left elbow. Straighten your right arm and pull it toward your chest, keeping your chest facing forward and your shoulders squared. Repeat on the other side.
4.
Standing Forward Bend With Shoulder Opener
Sweep your hands behind your back and interlace your fingers again. Reach your knuckles down, keeping some bend in your elbows. Breathe in to lift your chest, then exhale and bend your knees as much as you need to, folding over your thighs. To deepen your stretch, lift your knuckles up or straighten your legs. You can also try straightening your legs one at a time.
5.
Garudasana Arms
Take your right arm across your body and hook your right arm in your left elbow. Move your right hand toward your left shoulder blade and your left hand to your right shoulder blade — like you’re giving yourself a hug. Keeping your elbows stacked, lift both your hands so the backs of your hands almost touch. Stay here, or wrap your arms so your palms touch. Inhale to lift your arms, then exhale to release. Repeat on the other side.
Practice these stretches and more in Briohny Smyth’s Quick Shoulder Stretches class, available for free with a 14-day trial to Alo Moves.