5 simple yoga poses to help relax your shoulders after a hard day

The time you regularly spend in the wrong position at a computer, laptop or smartphone will one day affect your posture and, as a result, your well-being. It is well known that the consequences of muscle imbalance can cause pain and discomfort in almost any part of the body. So, as a result of overstrain of some muscles and weakness of other muscles, the following symptoms may bother you: headaches, pain in the shoulders, neck, arms, legs, back, numbness of the limbs, etc. There are several ways to eliminate such unpleasant sensations: stretching, trigger point massage, muscle work. Today estet-portal.com will tell you how to relax your shoulders with simple and effective yoga poses to get rid of discomfort,

Yoga poses to help relax your shoulders after a day of work

If at the end of the day you feel like your shoulders need to relax, try the following yoga poses. They are quite easy to perform, do not take much time and at the same time provide a great effect.

As a result of overexertion of some muscles and weakness of other muscles, the following symptoms may disturb you: headaches, pain in the shoulders, neck, arms, legs, back, numbness of the limbs, etc.

Child Pose

Kneel down after laying down a yoga mat, blanket or mat. Spread your knees out to the sides, and bring the big toes of both feet together. Lower your ass on your heels, lowering your upper body to your hips. Place your head so that your forehead is in contact with the floor. Relax. Place your arms along your body with your palms up. Staying in this position, do 5 – 10 breaths and exhalations. Slowly bring your body into a sitting position.

Warrior 2 Mod

To prepare for this pose, which will help relax your shoulders, first raise and lower your shoulders a couple of times, and then do a few rotations to warm up. Now stand with your legs wide apart. The left foot should look forward, and the right – is at a 90 degree angle to the left. Bend your left leg at the knee. Raise your left arm and bend it at the elbow so that your fingers touch your upper back (the area between your shoulder blades). Grab your left elbow with your right hand. Stay in this position for 3 – 5 deep breaths and exhalations, straighten your left leg and return to the starting position. Repeat on the other side.

Ardha Uttanasana with modification

To relax your shoulders with this pose, you will need a chair or table to use as a support. Ardha Uttanasana with modification will stretch the triceps, shoulders and upper back. Stand up straight with your feet hip-width apart. Lean forward and place your elbows on the tabletop or back of a chair. Touch your upper back with your fingertips. Keep your hands slightly above your head, slowly move your hips back to relax your shoulders and chest. If you feel discomfort in your lower back or legs, bend your knees and try to move your butt back a little. Stay in this position for 3 – 10 inhales and exhales.

Ardha Uttanasana with modification will stretch the triceps, shoulders and upper back.

Bend with legs wide apart

You will need a belt or towel for this pose. Spread your legs wide, keep your feet parallel to each other. Put your hands (shoulder-width apart) behind your back, holding one end of the belt. Without bending your knees, lean forward so as not to experience discomfort. At the same time, lift the belt up, slightly bending your elbows. The back should be straight, try to bring the shoulder blades together as much as possible and reduce the distance between the hands. In case of discomfort in the legs or lower back, bend your knees and move your butt back. Stay in this position for 3 – 10 breaths-outs. 

Fish pose with support

To relax your shoulders with this pose, you will need two yoga blocks or similar items. Place two blocks side by side, adjusting the height to your preference. Sit in front of the blocks and lie on your back so that the lower edges of the shoulder blades are on the edge of the first block. After that, continue to "settle" so that your head rests on the second block (as shown in the picture). In case of discomfort in the lumbar region, reduce the height of the blocks. If discomfort is felt in the shoulder area, place pillows under the elbows. Relax your legs and place your arms along your torso, palms up. Stay in this pose for 25 minutes. This position is recommended to be taken last, as it is the most relaxing.

Read also:

6 elementary exercises that will help straighten stooped shoulders

The above yoga poses, according to estet-portal.com, will help relax your shoulders and relieve tension at the end of the working day. They are a great addition to massage techniques and

stretching exercises. However, do not forget that the competent organization of the workplace, the correct position of the body and strengthening the muscles with the help of exercises – important steps to help you avoid problems caused by muscle imbalances.