Printed April 20, 2026 03:23PM
Yoga Journal’s archives collection is a curated assortment of articles initially printed in previous points starting in 1975. This text about tight shoulders first appeared within the July-August 1994 difficulty of Yoga Journal.
A well-known picture from antiquity is Atlas holding the world on his shoulders. As a punishment for rebelling in opposition to Zeus, Atlas was condemned—in Hesiod’s phrases—”to bear on his again ceaselessly / The merciless energy of the crushing world / And the vault of the sky. / Upon his shoulders the good pillar / That holds aside the earth and heaven, / A load not simple to be borne.”
Shoulders are a potent image for many of us. We have now all been advised to “sq. our shoulders,” to place our “shoulder to the wheel,” or to “shoulder the burden.” An individual with broad shoulders is seen as succesful and highly effective. Small or underdeveloped shoulders recommend an inherent paucity of character.
Dropped shoulders point out dejection or melancholy. Rounded shoulders indicate that we’re cowering or defending our hearts.
Tight or weak shoulders have an effect on not solely our functioning in every day life, however our yoga apply. This text will focus on how poor posture and tight shoulders restrict our muscular tissues’ freedom of motion, in addition to how we will enhance shoulder functioning with yoga poses.
Anatomy of the Shoulders
The shoulder consists of three bones: the scapula (shoulder blade), clavicle (collarbone), and humerus (higher arm bone). Collectively these bones comprise the shoulder girdle.
The clavicle acts as a strut or assist to the entrance of the girdle and rotates throughout most shoulder actions. The scapula is the pivotal bone of the shoulder joint—it serves as an anchor for all of the shoulder muscular tissues, supplies a hole joint floor for the humerus to attach with, and stabilizes and controls shoulder actions. The humerus interacts with the scapula to create all shoulder actions.
The shoulder joint can transfer in a number of alternative ways. Stand in a easy upright place together with your arms hanging simply at your facet. Flexion is completed by shifting the arm ahead and up as if to succeed in to a excessive shelf. Extension happens while you transfer the higher arm again behind you, as when you have been starting to tuck a shirt into the again of your pants. Abduction entails lifting your arm out to the facet away from the physique.
To carry out the other motion, adduction, attain throughout your chest together with your higher arm and place your hand on the other shoulder. For exterior rotation, flip the higher arm till the higher internal arm faces ahead.
For inner rotation, flip the higher arm so the elbow is towards the entrance of the physique and the shoulder is rolling inward. When these six actions are sequentially mixed, the higher arm makes a round motion known as circumduction.
Of those six actions, the commonest are flexion and abduction. Everytime you attain over your head to seek out one thing on the highest shelf of your closet, or everytime you attain out in entrance of you to kind, put together meals, or drive, the shoulder joint is in flexion.
Placing on a coat and reaching throughout your automobile to lock the other door contain abduction. Inner rotation is used while you button your shirt; extension is important while you push your self up from a low chair. Circumduction is concerned in lots of swimming strokes.
In case you have ever had a shoulder harm that limits certainly one of these actions, you will have found how mandatory all of them are to a full and energetic life.
Many alternative elements contribute to a completely functioning shoulder joint. Let’s take a more in-depth take a look at three key elements:
1. Place of the Scapula
That is the primary determinate of the vary and freedom of shoulder joint actions.
Do that train. Shut your eyes and turn into conscious of the place of your shoulder blades. Transfer them barely out to the edges away from the backbone, then barely again towards the backbone. Discover how even the slightest motion of the 2 scapulae impacts the positioning of the shoulder joint.
As soon as once more transfer the scapula bones away from the backbone. Maintain the bones on this place and attempt to elevate your arms out to the facet of your physique. Not solely will this motion really feel awkward, however you won’t be able to raise the arms all the way in which up over the pinnacle—they’ll cease about half means up. Should you preserve a ordinary posture by which the scapulae are held ahead—for instance, when you have a tendency to take a seat hunched over your pc display—you’ll irritate the smooth tissues across the shoulder joint every time you raise the arms overhead or out to the facet.
2. Rotation
An essential part of shoulder flexion is exterior rotation. Stand together with your arms hanging simply at your facet. Attain throughout your physique and place one hand calmly however firmly on the center of the opposite higher arm.
Increase that arm ahead in flexion and really feel how your higher arm rotates externally below your hand. With out correct rotation, performing a lot flexion is inconceivable.
Exterior rotation can also be an essential part of abduction. Internally rotate your higher arm. Hold this place as you attempt to raise the arm out to the facet. Your physique will robotically lean to the facet reverse the arm you’re lifting in an try to compensate for the awkwardness of the motion.
As you may see, with a purpose to enhance the vary of movement in flexion and abduction, you could additionally enhance the vary of movement in rotation. Later on this article particular postures can be given to stretch the muscular tissues that may restrict flexion and abduction.
3. Spinal Flexibility
One other essential facet of free shoulder motion is the pliability of the thoracic or mid-spinal space. Most individuals don’t notice {that a} stiff or rounded higher again interferes with the functioning of the shoulder joint.
Whereas standing, around the higher again, thus dropping the chest and permitting the scapulae to maneuver out to the edges away from the backbone. Holding the physique on this place, attempt to elevate your arms in entrance of you. Should you exactly preserve the place of the again and scapulae, will probably be inconceivable to boost the arms totally. After you have been stopped within the motion, launch the again and shoulder blades and resume the try to raise the arms. Discover that the higher again begins to straighten and that the arms instantly can transfer into regular flexion.
4 Stretches for Tight Shoulders
Most of us want each stretching and strengthening with a purpose to enhance shoulder operate. There are a number of yoga poses which might be significantly good for stretching the muscular tissues of the shoulder girdle. However earlier than training them, it’s useful to grasp a fundamental kinesiological precept: the convex-concave regulation of joint motion, which states that “Maximal vary of motion happens in a joint when the concave floor strikes across the stationary convex floor.”
This proclamation is simpler to grasp than you would possibly suspect at first studying. Keep in mind that a joint is the place the place two bones come collectively. One of many bone surfaces has a concave, or gently hollowed, floor. The opposite bone on this pair is essentially convex—that’s, it’s formed to suit into the hole of the concave bone. To get an excellent visible picture of this, make a fist of your proper hand and place it within the palm of the left in order that the fist is being held firmly. The fist represents the convex floor and the palm represents the concave floor.
For a wide range of physiological causes, any joint motion is more healthy when the concave floor strikes round a secure convex floor. To do that together with your palms, maintain the best fist nonetheless and transfer the left hand across the fist.
Within the shoulder joint the concave floor is the floor of the scapula and the humerus bone is the convex floor. Sadly, most of our regular, every day shoulder actions don’t “observe the regulation.” Often we stabilize the scapula (the concavity) and transfer the humerus (the convexity). To visualise this motion, strive shifting the best fist within the palm of the left hand. This motion is what happens when, for instance, you attain ahead to choose up an object: The shoulder blade is held nonetheless and the humerus is shifting.
This sort of motion will normally not trigger issues so long as there isn’t any harm within the shoulder joint.
But when the shoulder joint is injured or the muscular tissues across the joint have gotten tight, it’s best to apply poses that observe the convex-concave regulation.
In gentle of this regulation, elevating the arms over the pinnacle will not be one of the best ways to extend flexibility if in case you have an issue with the shoulders. The yoga poses offered on this article all observe the concave-convex regulation of motion and can be utilized beneficially to extend the vary of motion or flexibility of the shoulder joint.
The poses can be offered in two components. The primary part will give directions for starting college students; the second half can be for individuals who have extra expertise. Whichever variation you’re training, make sure to learn the directions for freshmen no less than twice, because the directions for knowledgeable college students won’t repeat all the fundamental factors. Additionally keep in mind to make use of widespread sense, to maintain respiration, and to get pleasure from your self.
1. Half Canine Pose
Newcomers: Face a wall at about arm’s distance, with the toes parallel. Place your palms on the wall at shoulder top and picture that the palms are glued to the wall. Slowly again away so your again comes down parallel to the ground. Just be sure you exhale as you come down. The pinnacle and neck ought to dangle in a relaxed method (Determine 1a).
Now gently start to push away from the wall and to elongate the backbone backward towards the middle of the room. This pose will increase your vary of shoulder flexion and helps to deliver flexibility to the higher again. (Keep in mind that flexibility of the higher again is a vital part of regular, full shoulder actions.)
Maintain the pose for 10 to fifteen breaths. To return out of the pose, slowly stroll towards the wall and arise.
Skilled College students: To make the pose tougher, come into the pose as detailed above. As soon as within the pose, start to stroll the palms up the wall, on the identical time dropping the again down towards the ground (Determine 1b). You’ll want to maintain the breath smooth and fluid. Let the pinnacle dangle down and the neck loosen up. This variation will give an extra stretch to the higher again and the shoulder joints. Maintain the pose for so long as is comfy. Come out of the pose by strolling towards the wall and standing up. Stand for a second and spot the sensations within the shoulders and higher again.
2. Downward-Dealing with Canine Pose
This is without doubt one of the finest yoga poses for the shoulders.
Newcomers: Unfold out a grippy mat on a naked ground. Kneeling on the palms and knees, place the palms somewhat wider than the shoulders and unfold the fingers. Guarantee that the knees are straight below the hips.
Let the pinnacle drop in a relaxed method. Inhale and, with the exhalation, steadily straighten the legs (holding a slight bend as wanted) so your physique creates an inverted V form (Determine 2a). Transfer the heels towards the ground and the breastbone towards the knees. Hold the breath relaxed in Downward-Dealing with Canine.
Keep in mind to stretch up and off the palms so the backbone feels longer and longer. Think about a diagonal line that strikes from the palms and out by means of the tailbone. Let the power transfer alongside this line, out and up from palms to pelvis. Really feel the shoulders steadily opening and the backbone lengthening. Maintain the pose for 10 sluggish breaths, then slowly come down. If you want, sit again on the heels with the pinnacle on the ground and relaxation for a couple of moments earlier than repeating. Canine Pose, like Half Canine Pose, stretches the shoulder joints and higher again and feels significantly good if in case you have been sitting for a very long time.
Skilled College students: With an exhalation, transfer into the fundamental pose. Then stand up on the balls of the toes, ensuring that the ankles are usually not rolling out to the facet however are straight and powerful. Transfer the chest towards the knees with an exhalation, nonetheless staying up on the balls of the toes. With the subsequent exhalation, drop the heels and concurrently take the chest even deeper towards the knees. Then stand up on the balls of the toes once more, however this time don’t let the chest rise—as an alternative, maintain the chest towards the knees (Determine 2b). Drop the chest extra deeply, then decrease the chest and the heels collectively. The end result can be a really robust stretch for the shoulders.
Keep in mind to maintain the breath smooth and to exhale on each motion. After a number of rounds of elevating the heels and shifting the chest towards the knees, come down, sit again on the heels with the brow down, and breathe quietly. Repeat the method if you want.
3. Half Headstand Pose
This posture helps to extend each flexibility and energy within the shoulder joint.
Newcomers: Place a grippy mat on the ground. You would possibly prefer to apply this pose with the mat on high of a carpet to provide some padding to your elbows. Otherwise you would possibly select to fold over one finish of the mat and place it on a naked ground. Whichever you select, ensure that your toes won’t slip.
Begin in your palms and knees as in Canine Pose. Then place the forearms on the ground and be part of the palms collectively, interlacing the fingers so the palms and elbows type a triangle. Guarantee that the elbows are straight below the shoulders and never too far out to the facet. The higher arms must be perpendicular to the ground, not slanting outward.
Now straighten the legs so your physique kinds an inverted triangle. Place the toes about hip-width aside.
Exhale and steadily start to stretch the backbone again as in Canine Pose (Determine 3a). Press the elbows into the mat to provide the feeling of lifting up and again towards the pelvis. Hold the breath even and sluggish and permit the shoulder joints to open evenly and with out pressure. Half Headstand will enhance the pliability of the shoulders and higher again.
To extend the energy of the muscular tissues across the shoulders, add some extra motion. Inhale and, as you exhale, transfer your physique ahead over the palms till your torso is nearly parallel to the ground. Inhaling, raise again to the inverted V form.
Repeat no less than 5 occasions in a nonstop however reasonably paced motion. Then relaxation by sitting again on the heels with the pinnacle down and taking a couple of sluggish breaths. Launch the fingers and clasp them once more with the other thumb on high, then repeat the pose with the fingers interlaced the other means. You’ll in all probability be shocked to seek out that making such a small change causes the shoulder muscular tissues to work otherwise. Repeat for 5 occasions after which relaxation.
Skilled College students: To extend the calls for of the pose, strive training Half Headstand with the toes elevated. A handy place to strive the pose is together with your toes up on the primary or second step of a stairway (Determine 3b). Ensure you won’t slip and that your elbows are adequately padded. Strive the pose a number of occasions with the palms interlaced in each instructions. This variation would require considerably extra energy and adaptability. Keep in mind to relaxation while you want it and to maintain your respiration coordinated with the actions.
4. Mendacity Twist Pose
This pose stretches the entrance of the chest wall, which consists primarily of the pectoralis muscular tissues. These muscular tissues connect to the entrance of the higher arm and to the chest. When the pectoralis muscular tissues contract, they carry the higher arm throughout the chest. The pectoralis muscular tissues additionally assist to stabilize the arm while you do pushups or any arm steadiness pose.
When these muscular tissues get tight, they contribute to bringing the shoulders ahead, thus rounding the again and interfering with respiration and digestion. This pose will really assist to enhance your regular standing posture.
Newcomers: Place a blanket or grippy mat on the ground and lie down in your again. Place your arms out to your facet so that you resemble the letter T. Flip the palms upward. Steadily deliver your knees to your chest one after the other and with an exhalation roll onto the best facet.
Deliver the left arm with you, so that you are actually mendacity in your proper facet, knees bent, palms touching, and eyes wanting towards your palms.
As soon as the knees are resting on the ground, raise your left arm up and roll it again towards the left (Determine 4a). Barely raise the left arm towards the ear so it’s diagonal to the physique. Your arm could also be hanging in house, not resting on the ground. Really feel the stretch in your higher outer left chest wall. Let your arm dangle and stretch steadily; it’s not essential that your shoulder attain the ground.
After a number of breaths, roll onto your again as soon as once more, after which repeat to the opposite facet.
Skilled College students: Do that pose whereas mendacity together with your shoulders on the ground and your pelvis resting on a bolster or set of folded agency blankets. (The blankets ought to simply attain to the underside rib.) Apply the pose as detailed above. On this variation, nevertheless, the shoulder can be on the ground or very near it. Enhance the stretch within the pectoralis muscular tissues by rotating the knees farther off the blankets (Determine 4b).
Watch out rolling again to the middle place. It’s possible you’ll need to use your proper arm that can assist you roll again by gently however firmly urgent the best elbow into the ground.
Ensure you are mendacity on the bolster or blankets with the final rib on the props earlier than you repeat the pose on the other facet. It’s typically useful to make all of your actions on an exhalation. Maintain either side so long as you’re comfy and are having fun with your self.
3 Workout routines for Strengthening the Shoulders
Strengthening the shoulders requires strengthening not simply the muscular tissues which might be across the shoulder joint, but additionally people who maintain the scapula in place. These embody the intrascapular muscular tissues, that are positioned between the shoulder blades, and the rotator muscular tissues, which join the outer border of the shoulder blade with the again of the higher arm. To strengthen these muscular tissues, we should ask them to work in opposition to the drive of gravity, as within the following poses.
1. Easy Backbend
Newcomers: Fold a agency blanket in halves or quarters and lie down on it in your stomach. Place the legs about hip-width aside and switch the knees barely inward.
Whereas resting on the brow, stretch the arms backward and interlock the fingers over the buttocks. The palms are actually going through the again of the pinnacle and the wrists are as far aside as attainable (Determine 5a)
Inhale and, with the exhalation, start to raise up and backward into an arch. Attain again together with your palms as if to hook them over your heels. Draw the shoulders again and the shoulder blades collectively. Be very cautious to maintain the again of the neck lengthy by wanting barely downward. Maintain the pose for 5 to 10 breaths and launch. Lie on the mat together with your arms at your sides for a number of breaths earlier than repeating with the palms interlocked with the other thumb on high.
Skilled College students: Whereas this pose is an easy one, it may be fairly efficient for strengthening the higher again and enhancing standing posture. To make this pose tougher, apply it with somebody holding your ankles down or together with your toes hooked below a really heavy and safe piece of furnishings (Determine 5b). The stress will mean you can raise up larger and maintain the pose longer.
You’ll want to maintain the breath smooth and to exhale while you raise up into the pose. In case you are lifting up larger, you’ll discover that not solely does this pose strengthen the again shoulder muscular tissues, however it additionally stretches the entrance chest muscular tissues. Repeat the pose twice for optimum profit, ensuring to alter the interlock of the fingers the second time.
2. Plank Pose
Though it seems deceptively easy, this pose requires exact alignment in addition to energy. It’s particularly good for freshmen who’re simply beginning to give attention to creating energy within the shoulder girdle.
Newcomers: Kneel on the palms and knees on a nonskid mat. Make sure that the palms are open, shoulder-width aside, and firmly involved with the mat. Steadily stroll the toes backward till you’re resting in your palms and the balls of your toes and the physique is in a straight line from shoulders to toes (Determine бa).
Hold the respiration even and sluggish. Take note of the higher again between the shoulder blades. If attainable, let this portion of the backbone drop down barely decrease than the shoulder blades. Hold the stomach muscular tissues agency and the legs actively stretching backward. Have interaction all the big muscular tissues of the physique—such because the abdominals, buttocks, and legs—not simply the shoulder and again muscular tissues. Maintain the pose for 5 to 10 breaths and are available down by bending the knees and sitting again to relaxation.
Skilled College students: Apply Plank Pose as detailed above. As soon as you’re within the pose, place the toes collectively and slowly raise the best arm straight above the pinnacle.
As you do that, roll to the skin of the left foot, turning the torso to face to the best (Determine 6b). Hold the toes collectively; they need to stay as when you have been standing on the ground in a traditional upright place.
A tough a part of the pose is steadiness. The pelvis tends to roll too far again, thus inflicting you to fall out of the pose. Agency stomach muscular tissues will assist to stop this error. Hold the pelvis consistent with the shoulders, stretch out by means of the legs, and actively raise upward from the stomach.
After you will have held the pose for 5 to 10 breaths, drop the best arm again to the Plank Pose and repeat by lifting the other arm. Make sure that you relaxation on the outer facet of the best foot and that the higher foot stays subsequent to the decrease foot.
3. Rod Pose
This difficult pose requires an excessive amount of energy in the entire higher physique and isn’t for freshmen. In case you are comparatively weak within the higher physique, apply the Plank Pose for six months earlier than you try Rod Pose.
Skilled College students: Don’t apply this pose on an opulent carpet, as it’ll trigger your wrists to hyperextend.
Enter Plank Pose. Slowly start to bend the elbows and decrease the physique, whereas sustaining a straight physique line.
Hold the elbows near the physique. Deliver the physique down as near the ground as you may with out touching the ground and maintain for 3 to 5 breaths (Determine 7).
