Gah, the pain of a desk based job. Pinched shoulders, hunched backs and stiff necks are usually the by product of our work, which is something we can’t avoid. So how can we alleviate pain without having to go to a physio? As usual, prevention is key. Try these Yin Yoga poses to help open up the shoulder girdle. When working with the shoulders we want to be very careful and somewhat gentle as the mobility of the shoulder joint is increased but the stability is reduced.
This pose works on stretching and stressing the outer thigh, inner groin, lower back and spinal muscles, tendons, ligaments of the spine and hip region. We want to stress these areas gently to stimulate blood flow and general energetic wellbeing. Hold for 5 mins. Modify by doing less range and using a block or pillow under your chest to reduce any stress on the neck or mid-back.
This pose works on stretching and stressing the muscles of the rotator cuff, the big back muscles (lats), triceps and many fascial sacks and ligaments of the shoulder. Allow a gentle pressure in the target area of the underarm and allow a gentle opening. Hold for two-four minutes. Modify by doing less range and ensure you keep your belly drawn in to support your lower back.
This pose works on stressing and stretching the shoulder muscles, fascial sack and ligaments of the shoulder. It is particularly focused on stretching the rhomboids, deltoids and rotator cuff muscles. Allow a gentle pressure in the target area of the back, arms and shoulders and allow a gentle opening. Moving the elbows forwards and back and placing weight over the arms more of less will change the stress area. Work in a position which feels comfortable for you. Hold for three-four minutes on each arm. Modify by putting less stress into the arms and supporting the head. Chest Stretch
This pose works on stretching and stressing the chest muscles, fascial sacks and ligaments of the shoulder. Allow a gentle pressure I the target area of the chest and a gentle opening. Hold for 3-5 mins on each side. Take 30 mins between each transition. Modify by doing less range and putting less stress on your joints. Use a block or pillow under your head to reduce any strain on the neck.