
Yoga Therapy: Tight Shoulders
Updated: Sep 7, 2020
Disclosure: Participate at your own risk, Lilac Lotus Yoga and all affiliates are not responsible for any personal injury. The information and suggestions in this article are not intended to be taken as medical advice. Always treat your body with kindness and consult your physician before beginning any new exercise routine.
Purpose: to help release tension and open up the shoulders
Remember: when doing these poses you should never feel pain, although you may feel some discomfort, mild discomfort is needed for growth
Frequency: 2-3 times a week for 20 minutes
Modifications: a bed pillow is used with this sequence to help support you

Neck Side Stretch: Hold for 3 Deep Breaths ea. Side
Benefits: This pose very gently opens up the muscles in the neck, which helps to loosen tight shoulder muscles as well.
Find a comfortable seat, if sitting on the floor isn’t comfortable, try this stretch while sitting in a chair
Inhale, then exhale drop your right ear to your right shoulder
Reach your left arm out to make the stretch deeper
Hold for 3 deep breaths
Inhale, then exhale drop your left ear to your left shoulder
Reach your right arm out to make the stretch deeper
Hold for 3 deep breaths

Chin To Chest Pose: 5 Deep Breaths
Benefits: Like the previous pose, this one opens up the neck muscles and can stretch the spine all the way down to the tailbone. Also helps to drain built up lymph and fluid from the neck and head
1. From a comfortable seat, take both hands & interlace the fingers behind the head
2. Drop your chin to your chest and let the elbows be heavy.
3. Round your back and try to touch your elbows to your knees for a full spine stretch
TIP* If using the hands behind the head is too intense, try just dropping your chin to your chest and holding still

