Do your shoulders often feel stiff after sitting all day?Gently rotate the head for a few minutes. Then also put your shoulders into a flow state to relax them. Targeted stretching of the body area around the shoulders, shoulder blades, and upper back can effectively strengthen the muscles and have a positive effect on the range of motion of the entire shoulder area.
With flexible, stable shoulders, we can not only move freely in all directions, but also "shoulder" a powerful daily life. The flexibility and strength of the shoulder comes from the rotator cuff. These are many small muscles that stabilize and support the shoulder joint.
Yoga Block:It can bring the floor closer to you, for example for better contact when bending forward.
Yoga Belt:will help you deepen and hold your posture for longer without overstraining your muscles and ligaments.
Blankets:It relieves the body's pressure on the mat and provides accurate support where the body needs it.
In the ** style can be better open shoulder:
Not only is the wheeled pose a powerful backbend, but it also allows for proper extension and tension of the shoulders.
Variant 1:If your knees float away on their own and you find it difficult to tighten your leg and hip muscles, clip a yoga block between your knees. This automatically creates tension in your lower back, which relieves pressure on your core and allows you to breathe and feel the sensation in your shoulders. Pay attention to your gaze: look at your fingers and try to extend your cervical spine into the backbend.
Variant 2:Focus your gaze on your fingertips as well, with your back to the wall, stretch your arms back, gently moving down from the backbend where you stand against the wall. Takeaway: Firmly place the inner and outer edges of your hands against the wall and use your entire palm to push yourself away from the wall. Try to keep your shoulders relaxed.
In the premium version, the arms are extended back – the shoulders are deeply open – and then the legs are grabbed, and the legs are gradually extended. But even the one-arm variant, in which the instep is firmly pressed against the hand, the flexible shoulders are good for stabilizing your balance.
Warm-up:Grab a yoga strap or towel and stretch your arms forward. Without loosening or grasping the straps, turn your shoulders back in a circle. Then leave more space between your hands. Circle back and forth again until your shoulders feel really warm and soft.
Variant 1:Hook your foot back and push back with your bent knee. Roll your shoulders back and down, and extend your arms toward your ankles. Swinging and realigning is completely normal, but with regular practice, stability will come.
Variant 2:Yoga bands can also be used. First, this relieves the pressure on your shoulders and relieves them as you press the instep into the yoga band instead of the palm of your hand.
In Melting Heart Pose, you place your ribcage on a cushion. It is possible to place the forehead or chest and chin on the mat.
Modification 1:Place a yoga block under your forehead and hold this position for a few breaths. Press your palms and all your fingers firmly into the mat and feel the sensation deep in your shoulders.
Modification 2:For a more intense shoulder extension, bring your elbows together and bring your hands together. By shifting your weight forward to your arms, you can control how deep you want to go at any time.
Don't forget:Yoga should adapt to people, not people to yoga!