Pulled a muscle while picking up something heavy? The pain usually starts from the shoulders and then travels all the way down to your back. It’s what we call, “Slouch shoulders, tight torso”. It’s the trapezius muscle, which runs from the occipital bone to your lower thoracic vertebrae. If you pull this muscle it can be quite difficult to move your shoulder and every time you move your arm you feel the pain deep in the muscle.
This misalignment can lead to permanent pain. Pain can affect your everyday activities, to the point that even when you pick up a coffee mug you feel a sharp, searing sensation. Going to a therapist or a chiropractor sometimes helps to ease the pain and get your body aligned, but regular visits can become very expensive.
The following are four yoga poses that work like a massage on your shoulders and help ease the pain:
Before starting, let’s get your body comfortable and in the zone. Sit crossed legged on a yoga mat and work on your breathing. When inhaling, focus on the feeling of your chest expanding and when exhaling, focus on your navel drawing in towards the spine. Do this at least 12 times and then start with the below yoga poses:
This backbend pose melts your heart and upper torso into the earth. Slowly glide forward in a face down position and extend your arms shoulder width. Your hips should be just above your knees, so that your spine makes a straight decline. This stretches your muscles all the way from the neck to shoulders and your back.
This pose allows you to further flex your muscles, solely in the shoulders. Lie flat on the mat on your back and place your hands palms down. Slide your hands under the torso and make sure your thumbs touch together. Now, extend your legs and inhale deeply while pressing your elbows down into the ground. Lift your rib cage towards the sky and tilt your head backwards until the crown touches the floor. Make sure that you support your weight on your forearms and elbows rather than the head. Remain in this pose for a few minutes and then gently bring your body down.
The cobra pose helps stretch your spine, which automatically affects your shoulders. It also stretches the neck and chest, and aligns the body parts. Lie face down on your belly and place your hands palms up at the small of your back. Face towards the left and then on the first inhale, lift your chest using the upper back muscles. Swing your right hand out and place it in a salute on your forehead. Wait for a few seconds and then on the first exhale, place your hand at the small of your back, lower your torso and then face left. Do this four times and change sides on ever exhale.
This pose helps provide more flexibility for the neck and spine. It gives your arm the balance and power it needs to handle things without pulling out your shoulder. Lie down on your back and bend your knees towards your chest. Place your hands on your knees and on your first exhale; bring your thighs towards your chest. Relax your shoulders and maintain the pose for a few seconds before returning back to the initial position on an inhale. The first few tries might be difficult but as you flex your legs, the flexibility will return.
Since your neck, shoulders and spine are all connected, working on one will help improve the other two. Try these poses daily and you will feel the difference in your body. Your body will get more flexible and you will lessen the chances of problems in the future.