There are many ways to build strength in your shoulders, arms and upper back. Using static yoga poses can be less demanding on your shoulder joints and gives you the opportunity to think about which muscles you’re using. These are 2 of my favourite poses for the shoulders.
Dolphin pose
- From a kneeling position, bring your elbows on the floor under your shoulders. Interlace your fingers and point both pinky fingers straight ahead.
- Relax your neck and head. Let your head hang free.
- Without moving your elbows, try to squeeze your elbows in towards each other. Imagine that you are hugging a giant swiss ball. Feel your shoulder blades spread apart and your upper back lift up.
- You can stay there for a few breaths. If it’s ok for your shoulders, tuck your toes under, lift your knees and come to a modified version of down dog. Stay there for a few breaths.
Child’s pose
I’ve featured many versions of child’s pose before – it’s a great option to relax your shoulders after a strength focused pose. I love this version of child’s pose for the stretch through my chest, shoulders, arms and wrists.
- Start on your hands and knees. Tuck your toes under.
- Then stretch your hands forward.
- Let your belly or chest sink down towards your thighs or the ground.
- You can move your hands further forward or back until you find a comfortable position.
- Your head may or may not reach the ground.
- You can move gently in and out of the stretch with your breath – inhale to lift up slightly from the ground, exhale to ease down.
- To intensify the stretch and release your wrists, come up on to your finger tips with your wrists flexed down.
A little strength and stretch for the shoulders – part 1
