Shoulder injuries are common and can be very painful. You may get them from exercising or doing repetitive activities with your arms.
However, there are some simple yoga poses that can help prevent as well as treat injuries.
Yoga exercises to prevent shoulder injury
Here’s a look at five of these exercises:
1) Shoulder flexion
To do the mode:
- 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 better to continue to maintain this position for longer periods.
2) Cow pose cat
This exercise is a good exercise after a long and exhausting work day. They stretch the spine and help strengthen the back muscles.
The cow-cat pose also helps relieve tension in the upper back and neck by gently rolling it from side to side. If you feel severe pain, try to do this pose for ten minutes before bed.
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 maintaining this position.
- Lift your back up, forming an inverted arc. Exhale as soon as your back rises.
- Repeat the movement back and forth for as many seconds as possible.
3) Baby’s position
Here’s how this mode works:
- Start on your hands and knees, with your feet bent behind you and your knees below your hips.
- Bring each knee forward until you are in a lunge position with one leg bent forward and the other extended behind you.
- Spread your arms out in front of you so that they are parallel to the floor.
- Lower yourself on all fours by bending at the waist and bringing your forehead toward the floor between your palms (or fingertips).
- Your elbows should be pulled tightly next to your body for balance and support; Be careful not to get too caught up in the pose if it causes discomfort in the shoulder joints.
- Take ten deep breaths before returning to the inhale; Repeat several times throughout the day or whenever you feel comfortable.
4) Angel of the wall
This pose is great for strengthening muscles like the one that controls the shoulders, but it also helps improve posture by strengthening the muscles across the upper back and chest.
For people who have shoulder problems due to overuse or injury (such as tennis elbows), consider modifying this position by placing the support under one foot rather than bending the knees. Raise them with the hands above the head so that the shoulder joints are not stressed during the exercise.
- To do a wall angel, stand with your back to a wall with your feet about hip-width apart and your arms straight out in front of you at shoulder height.
- Bend forward from the hips, pressing the heels of your feet and bringing them toward each other for support if needed.
- Exhale as you lift one arm up toward the ceiling, then lower it down again as you inhale and raise the opposite arm.
- Repeat on both sides five times, taking deep breaths between each movement.
5) Downward facing dog
There are several ways to make a downward facing dog. The most common method is to sit on your hands and knees with your knees hip-width apart. Push back so that the arms are straight but not locked, and the head is lifted up.
Lie down, and sit in the elevated plank position. Lift your hips up and inhale as you hold this position.
The benefits of this pose are numerous: It stretches the hamstrings, quads, and calves. It 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 adjust this position so that it does not aggravate your condition. To adjust a downward facing dog, try placing your palms or forearms on clumps rather than having them flat on the floor (make sure your elbows are bent).
Alternatively, if you are working towards being able to hold this position comfortably without adjustment, just work very slowly until you reach a height suitable for full range of motion (ROM).
away
You can practice yoga at home, in a group session, or with a personal trainer. Yoga is also good for your body and helps keep you healthy. Yoga exercises are an easy way to prevent shoulder injuries and strengthen muscles.
As you can see from the above list, there are many ways to prevent a shoulder injury.
The most important thing is to find the exercises that are right for you. If one doesn’t seem to help you, try the other. We hope we showed you some great exercises to include in your yoga routine.
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