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Desk yoga for neck and shoulders8/25/2023 ![]() Low lunge with your fingers interlaced behind your back will stretch your the front of your shoulders and chest. This will help stretch the space between your shoulder-blades. If you externally rotate your upper-arms and broaden your shoulder-blades properly, you will release the weight of your head and neck in down dog. Even though this sequence is mellow, it’s nice to have a few poses where you can feel your body work. Poses 7 – 10 are included to get you moving a little bit more. POSES 7-10: Shoulder Opening Lunge and Forward Bends If sitting in Virasana is difficult for you-or, you want a little more movement in your practice-you can do this combination of shoulder openers in Tadasana, Warrior 1 or Warrior 2. ![]() These postures will help create mobility in your shoulders by taking them through a significant range of motion. If you don’t have time to do this entire practice, these 4 poses will knock plenty of the rust off of your shoulders by themselves. In fact, you can think about these 4 poses as a “mini shoulder-opening sequence” within a sequence. ![]() If you practice with me live, online or with these illustrated sequences, you’ll recognize this straightforward, 4-pose shoulder-opening combination. POSES 3-6: Yoga for Shoulders and Neck Tension This creates a nice, much needed rest for these often over-worked muscles. Since the head hangs freely in these postures, the muscles in the neck don’t have to work to support the weight of the head. Yoga for Shoulders and Neck | Yoga Sequence to Relieve Tension in the Shoulders, Neck and Upper Back POSES 1-3 : Child’s Pose and Cat PoseĬhild’s Pose and Cat Pose gently round the upper-back and release tension in the muscles that lay between the shoulder-blades. Just figure out a way to put this into your routine. If you train, run, workout, or ride a desk all-day long, do this sequence in the evening before you go to bed. If you have a regular yoga practice, sneak this in at the end of your sequence. It’s only going to take 10-15 minutes and it will be worth every moment. My recommendation is to do this sequence several days a week. It’s just basic hygiene that helps you feel better. Think about it as the equivalent of brushing your teeth or taking a shower. It’s simple, basic, and hugely effective. It’s usually not the entirety of my practice or training on any given day. I created the following sequence for myself a few months ago and I’ve been extremely consistent with it. I’ve watched my body through my yoga practice for 20 years and it’s finally become clear that my shoulders, neck, and upper-back need a simple, quick, daily practice if I want them to work optimally. We forget that our body needs regular-if not daily maintenance-especially as our body ages. When we take our body for granted, we forget that it needs our attention and care. Even as yoga practitioners, we often forget the intricate subtlety and profound majesty of the body. ONE IMPORTANT THING ABOUT YOUR SHOULDERS, NECK, AND UPPER-BACK When you add the physical demands that the shoulders undergo on a daily basis to the complexity of the region, you wind up with an unavoidable truth: Your shoulders need regular-if not daily maintenance-if you want your upper-body to be functional and comfortable. ![]() Each shoulder has 4 joints (GH, AC, SC, ST), plus layers and layers of soft tissues that include muscles, tendons, and ligaments. Your shoulders have a lot of moving parts.
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